Enlarged breasts on men can be embarrassing.This issue can be caused by lifestyle factors as well as an hormonal imbalance in your body, a medical condition known as gynecomastia.If you have enlarged breasts due to weight gain, you can take practical steps to address this issue.Maintaining a healthy diet and doing exercises to strengthen your chest and burn body fat can help you manage your breast size.If you have enlarged breasts, you should talk to your doctor about treatment options.
Step 1: A low-fat diet is the way to go.
Your breasts are made of fat cells.The fat in your breast area can be reduced by cutting down on calories and fat.Lean meats, tofu, and beans are good for you.Fruits, vegetables, grains, and organic dairy are some of the major food groups you should have in your diet.Pick low sugar, low fat options if you want to avoid fat.It's a good idea to read food labels and avoid foods with artificial ingredients.When combined with healthy grain options, fresh foods are always best.
Step 2: Make weekly meal plans.
You can create weekly meal plans where you choose healthy recipes to make for the week to stay on top of your diet.Pick a convenient day to go grocery shopping, list in hand for the ingredients for these recipes so you can make them easily throughout the week.You should plan for leftovers to be eaten at work or as healthy snacks throughout the day.Determine your daily calories intake and plan your meals around them.Counting calories can help you control what you eat and make sure you have enough energy to get through the day.
Step 3: You should cut back on alcohol consumption.
Marijuana, amphetamines, and methadone have been shown to cause gynecomastia.If you want your male breasts to not become larger over time, try to limit your consumption of alcohol and drugs.
Step 4: Don't use estrogenic herbal products.
Plant oils, such as tea tree or lavender, have been associated with the development of gynecomastia.The weak estrogenic activity in herbal products could be the reason.One of the main female sex hormones is estrogen, which is found in these plants.Plant estrogens can be found in soy beans, certain whole grains, and some beans.Do not use soaps that contain estrogenic plant oils.You shouldn't apply these oils in their pure form on your upper body.If you want to lower estrogen levels in men, see: How to Lower Estrogen in Men.
Step 5: Don't use organic meat and dairy products.
Food animals are given hormones to grow.There is some evidence that hormones can be altered by eating meat or dairy products.It is possible to prevent or reduce symptoms of gynecomastia by eating organic meat and dairy products from animals that have not been given hormones.
Step 6: It's a good idea to avoid medications that can cause gynecomastia.
This condition can be made worse by certain medications.If you are already on any of the following medications, you should speak to your doctor.Talk to your doctor about reducing the amount of medication you take.You should always take your medication with the advice of a doctor.Anti-androgens, such asflutamide, are used to treat prostrate issues.The medication is used to treat AIDS.Treatment for HIV and AIDS can cause men to develop gynecomastia.There are steroids and androgens.There are certain antibiotics.cimetidine is a Ulcer medication.Calcium channel blockers and digoxin are some of the heart medications.Chemotherapy is a part of cancer treatment.
Step 7: If you want to reduce your male breasts, use exercise.
If you are experiencing enlarged breasts due to weight gain or puberty, you can do exercises to strengthen and tighten this area.Maintaining a healthy diet can help the issue.If you suspect that your breast size may be caused by a hormonal issue, you should see your doctor.There are surgical options to remove fat in this area.If you want to reduce your breast size, you need to work with your doctor to figure out the underlying cause of your enlarged breasts.If diet and exercise are the best way to reduce breasts, your doctor can help you decide.Gynecomastia can be caused by hormonal imbalance, where your body is producing less testosterone and more estrogen.This can lead to bigger breasts.During puberty and as an adult, you can experience enlarged breasts, with men typically developing them between the ages of 50 and 80.Men with gynecomastia may have breasts that are tender, sensitive, and swollen.
Step 8: Do chest presses.
You can do chest presses at home or the gym.Chest presses help to tighten your chest muscles and reduce the saggy appearance of your breast area.With your back against the bench, lay down on a flat or slanted exercise bench.The dumbbell should be held in each hand.If you don't use free weights often, you can use ten to fifteen pound dumbbells.Dumbbells that feel heavy are not impossible to pick up.Your upper arms should be parallel to your chest.As you exhale, hold the dumbbell until your arms are straight.You don't want to lock out your arms if there is a little bend at your elbows.As you return to the starting position with your upper arms parallel to your chest, hold the position for two seconds and then inhale.For three sets of 10 reps, three to four times a week.You can incorporate chest presses into your total body workout routine.If you want to tighten up your muscles, you should do a total body workout instead of targeting your chest muscles.
Step 9: Push ups are recommended.
If you are new to push ups, you can start with normal pushes, and then transition into more difficult variations, such as decline pushes.If you want to do push ups, place your hands a little wider than your shoulders on the mat.If you stretch your legs behind you, they will be hip width apart.Make sure your legs are straight and you are on the balls of your toes.Put your hips in line with your shoulders by flattening your lower back.As you exhale, bend your arms towards the floor and hold the starting position.Drop down low enough for your chin to hit the floor and then exhale as you push yourself back up.For three sets of 10 reps, three to four times a week.If you want to do a variation like decline push ups, place your feet on an exercise bench or the second step of a set of stairs.If your upper body is on a decline, place your arms wider than shoulder width on the floor.Push ups are done three to four times a week.
Step 10: Do bench presses.
You can do bench presses at the gym or home using a bench press bar.The exercise strengthens your chest muscles and builds arm strength.Determine your hand position on the bench press bar.Lie down on the bench and unrack the bar.You can note where your forearms are by lowering the bar to your chest.As you lower the bar, your forearms should be as close to vertical as possible.As you raise and lower the bar, your grip should be strong and comfortable.Start with a lower amount of weight on the bar and work your way up.Make sure your feet are firmly planted on the floor and your knees are bent at an 80 degree angle.Take a deep breath and tighten up your abdominal muscles.Take a deep breath as you lower the bar all the way down to the center of your chest.Don't let the bar bounce or hit your chest by lightly touching it.As you raise the bar back to the starting position, exhale.Increase the number of reps you do over time.Bench presses can be used to strengthen your pectoral muscles.
Step 11: A rowing machine can be used.
The rowing machine is a great way to build cardiovascular strength and work out your back, shoulders, and legs.While the pectorals are not involved in the rowing motion, rowing exercises can help burn calories for all-over fat reduction.If you want to balance out other exercises that focus on your chest muscles, rowing is a great way to do it.There are seated rowing machines at your local gym or online.Try to row at a steady pace for at least 30 minutes on the rowing machine.You need to break a sweat on the rowing machine if you are really working your heart and lungs.
Step 12: Adhere to an interval training program.
If you want to work out your entire body, you should not try to target one area.It is possible to create an interval training program that focuses on your chest muscles as well as your overall health.Interval training involves doing a series of short, intense exercises as well as exercises that are less intense and take longer to perform.This type of training is great for burning calories.You can create an interval training program where you do quick, intense exercises like decline push ups and chest presses, followed by Cardio on the rowing machine and bench presses exercises.If you want your interval training program to be well balanced, you should include exercises for your legs and core.Ask a trainer at your local gym for advice or check out online interval training programs that include upper body exercises.
Step 13: Discuss your options with your doctor.
If you can't get exercise or diet to work, you may want to consider breast reduction surgery.If you want to have male breast reduction surgery, you should have a consultation with a plastic surgeon.You can ask your doctor to refer you to a plastic surgeon who does breast reduction surgery for men.It is possible to set up consultations with several surgeons to find one that is right for you.Though breast reduction surgery is an effective way to reduce your breasts, you will need to maintain a healthy weight, balance your hormones, and avoid certain drugs if you want to avoid developing gynecomastia again.
Step 14: Discuss the procedure with the surgeon.
Before you commit to breast reduction surgery, you should sit down with the surgeon and have her outline the procedure from start to finish.It will take around 90 minutes for you to be put under general anesthesia.The tissue will be removed through the nipple.The surgeon can make cuts down your chest to move excess tissue and realign your nipples.You will need to go to the hospital and rest for a few days.Up to six weeks after the operation, you will need to avoid strenuous activity.You will have to wear an elastic garment after the operation.
Step 15: Know the risks associated with the procedure.
Breast reduction surgery can leave scars in the area, though it is often very effective.They may appear for a while and then fade over time.You are at risk of losing sensation in your nipples as a result of the surgery.