The best way to flatten your man boobs is a combination of diet and exercise. Excess weight can encourage fatty deposits to form atop your pectoral muscles, which lends to the look of male breasts. Even a modest amount of added weight can sometimes cause this appearance in men. If you develop man boobs, also known as pseudogynecomastia, you can often reduce your caloric intake, while increasing your level of exercise to promote weight loss and subsequently a decrease in man boobs.
Step 1
Reduce portion sizes to limit your caloric intake. Lowering your caloric intake can lead to a caloric deficit, which is necessary to lose weight and flatten man boobs. Stick with one slice of pizza, instead of two or three. Rather than a full bagel, eat half.
Step 2
Eat more fruits, vegetables and whole grains to limit your caloric intake. These foods are naturally low in calories, which can generate a caloric deficit. Like reducing portion size, the deficit promotes weight loss and helps to flatten man boobs.
Step 3
Swim, run, walk, bike or take part in other aerobic activities most days of the week. Aerobic activities help the body burn additional calories, which can encourage weight loss and the reduction of man boobs.
Step 4
Include strength training into your exercise regimen. Strength-training activities that work pectoral muscles are by far the most beneficial when it comes to flattening man boobs, so incorporate pushups, bench presses, weighted flies and variations of these muscle-building exercises two to three times a week.
Tips and Warnings
- Until diet and exercise flatten your man boobs, consider wearing a compression tank to manually reduce their appearance. Contact a department store or go online to find this type of undergarment. If diet and exercise fails to improve the appearance of man boobs, talk to a medical professional. You may have developed true gynecomastia, which is a condition characterized by the development of actual breast tissue in men. Hormonal changes could be stimulating the production of breast tissue and medical intervention is then needed to improve man boobs. It isn't uncommon for puberty to encourage the growth of breasts in boys, according to Teens Health. This is typically a temporary problem that resolves itself.
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