It's possible to creatively hide your man boobs with your attire, but if you've had enough of this daily hassle and want to get rid of them entirely, the answer lies in your lifestyle. No diet or exercise will specifically reduce the fat in this part of your body, but adopting a healthy, fat-burning lifestyle can help you slowly lose overall body fat and, in turn, see a reduction in the size of your man boobs.
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Choose Lifestyle Over Dieting
Rather than look for a fad diet to help you shed some weight, a better choice is to adopt an all-around healthy lifestyle that can keep you in a caloric deficit. This deficit describes the process of consistently consuming fewer calories than you expend. A caloric deficit leads to weight loss because your body begins using your stored fat for energy. If you keep your body in this state, it's often reasonable to lose 1 to 2 pounds per week.
Key Ingredients to Weight Loss
Center your weight-loss meal plan around foods that provide valuable nutritional benefits. In general, your diet should include include low-fat dairy products, whole grains, vegetables, fruits and lean sources of protein, such as nuts, fish and poultry. Keep your portion sizes small to avoid eating too many calories; one approach to ensuring small portion sizes is to eat on a small plate. Serve yourself enough vegetables and fruits at every meal that they cover half your plate.
Limit Your Calories
Although your exact recommended caloric intake depends on factors such as your age, your weight-loss goal and how much exercise you get, losing weight requires you to eat fewer calories than usual. In general, men should aim to consume 1,200 to 1,600 calories per day. In addition to eating healthy foods, limit your intake of those that can quickly boost your caloric intake. Stay away from foods that are high in refined sugars and saturated fats.
Although eating properly can help shift your body closer to a caloric deficit, adding some exercise to your day is a vital component of weight loss. A simple aerobic exercise, such as walking for 60 minutes a day, can help you burn enough calories to ensure you reach a deficit. If you're concerned about excess skin around your chest as you lose fat, perform some chest-strengthening exercises such as the barbell bench press and pushups.
REFERENCES & RESOURCES
- American Council on Exercise: So, You Want to Spot Reduce? Here’s How
- Centers for Disease Control and Prevention: Balancing Calories
- National Heart, Lung, and Blood Institute: Healthy Eating Plan
- ChooseMyPlate.gov: What Foods Are in the Vegetable Group?
- American Council on Exercise: ACE-Sponsored Research: Top 3 Most Effective Chest Exercises
- Berkeley Wellness: 14 Keys to a Healthy Diet