How to Lose ‘Man Boobs’

There is a scientific word for the condition that is commonly referred to as ‘man boobs’.

It is gynecomastia, which is the abnormal development of breast tissue in men, not excess fat tissue, and sadly results in enlarged breasts. Going through puberty is difficult enough without adding another obstacle that creates embarrassment, stress, upset and depression. The psychological and social challenges that young men face are the most difficult and damaging aspects of this condition.

Even though the condition disappears in a few years, that length of time sounds like a life sentence to a teenager. Unfortunately, 25% of all males have to experience gynecomastia again, usually between 50 and 80 years of age.

The condition is not physically harmful, but can be a sign of more severe conditions including: tumors of the adrenal or pituitary glands, testicles hyperthyroidism, hypogonadism, liver failure, kidney disease, malnutrition or starvation.


Gynecomastia is usually caused by ordinary changes the hormone levels of estrogen and testosterone although other causes exist. It can affect one or both breasts and can also be caused by medication with estrogen or steroidal combinations.

Gynecomastia is initiated by a decrease in the amount testosterone compared to estrogen. Both these hormones are prone to change throughout male puberty. Testosterone controls male attributes, such as bodily hair and muscle development and estrogen controls female traits predominantly breast growth. While gynecomastia is commonly a natural occurrence in a male’s life, certain medications interact with the natural levels of testosterone and estrogen, upsetting their natural balance and can cause gynecomastia.

These medications include:

  • AIDS medicines
  • Anti-anxiety medicines
  • Antibiotics
  • Chemotherapy
  • Some medicines for cardiovascular disease
  • Tricyclic antidepressants
  • Ulcer medicines

The following cause the body to produce more estrogen:

  • Anabolic steroids
  • Alcohol
  • Tobacco
  • Marijuana


Exercise and Weight Loss

Gynecomastia is not the result of obesity; however, exercise can always be a healthy choice to help the condition. Incorporate a good exercise program that includes activities targeting the chest area as well as those that contribute to the reduction of overall body fat. Exercise that includes a strenuous resistance regime and cardio enables the body to produce more testosterone.
Specific exercises include:

  • Variety of Push-ups: inclined, declined, with arms apart and close together
  • Bench Press
  • Chest Press
  • Chest Flys


Recommended Foods:

  • Vegetables
  • Fruits
  • Whole grains
  • Cereals
  • Nuts
  • Healthy proteins
  • Soybeans
  • Brussels Sprouts
  • Broccoli
  • Swiss Chard
  • Cauliflower
  • Spinach
  • Romaine Lettuce
  • Radishes
  • Cabbage
  • Kale
  • Most leafy greens
  • Carrots

Foods to Avoid:

  • Grapefruit
  • Soy Protein
  • Red Meat
  • Refined and processed food
  • Dairy products
  • Caffeinated drinks
  • Junk Food
  • Fast Food

Other Remedies and/or Helpful Coping Strategies


  • Support groups
  • Compression garments can stabilize tissue and possibly provide emotional relief
  • Cold compresses can be applied and pain relievers will help if the breasts are tender or swollen.

Tips to Decrease Estrogen

  • Reduce caloric consumption
  • Eat more fiber. Fiber increases the rate that estrogen is eliminated from the body. The recommended daily consumption of fiber is 20 grams. Examples of high-fiber foods include whole grains, berries and legumes.
  • Decrease saturated fat consumption, but continue to include healthy fats in your diet, that contain Omega-3 fatty acids. Oily fish are excellent sources and include mackerel, sardines, salmon or tuna.

Eat foods containing antioxidants:

Vitamin A and Beta Carotene
Green and yellow vegetables

Vitamin E

Milk products
Leafy green vegetables

Pink grapefruit

Vitamins and Herbs that Increase Testosterone

  • Saw Palmetto
  • Zinc
  • Magnesium
  • Vitamin B6
  • DIM
  • Vitamin D
  • Garlic
  • Onion
  • Creatine
  • Taurine
  • Ginkgo
  • Yohimbe
  • Horny Goat Weed
  • Niacin

Vitamins and Herbs to Avoid

  • Red Clover
  • White Willow
  • Black Cohosh
  • Thyme
  • Licorice
  • Hops
  • Soy
  • Dates
  • Green Tea

Follow these tips and your man boobs should soon become a thing of the past. If not, see your doctor to rule out a more serious condition that could be causing the problem.

Do you have any Bronchitis home remedies? If so please share in the comments below

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