Man boobs, gynecomastia or moobs. Whatever you call them, one thing we can all agree on is that none of us want them. Contrary to popular belief, it is possible for men to develop breasts, and if you’re one of them, you’ll know how awful it can make you feel. Now, unless you’re one of the lucky ones, we all struggle with our weight now and then, and sometimes all it takes to get rid of your man boobs is a little weigh loss. The more severe the condition, though, the harder it becomes to get rid of them. If you’re looking to reduce the size of your man boobs and take your confidence back, there are a number of things you can do. Compression vests and similar gynecomastia undershirts work very well at hiding the condition, but to really get the most out of them, we recommend you incorporate plenty of diet and exercise into your daily routine. This article will offer some insight into the condition of gynecomastia and look at how diet and exercise can help reduce man boobs.
Are Man Boobs the Same as Gynecomastia?
When talking about gyno and man boobs, people often assume that they’re the same thing. When men gain weight, sometimes the weight they gain is stored in and around their breasts and the fatty deposits can give the impression that the man has breasts. If he loses weight, and the fat is lost and burnt off, he can see a reduction in the size of his man boobs and can even be rid of them entirely. Gyno on the other hand is hormonal and can only be fully rectified by surgery, although one can take measures to prevent, reduce and aid in the aesthetic of their gynecomastia. For more information on the condition, check out our blog post here.
How to Treat and Prevent Man Boobs with Diet
Cut back on unhealthy foods – First and foremost, we’ll start with the most obvious. If you’re overweight, it’s obviously because you’ve consumed too many calories, and that is likely due to your diet being unhealthy. If your diet is rich in unhealthy junk foods loaded full of trans fats, sugar, salt, calories, and other junk, you’ll find that your weight increases. As you gain weight, your body will start storing some of the excess fat in and around your chest. One of the easiest and simplest ways of treating your man boobs is simply by cutting back on unhealthy foods and eating healthier produce. The healthier your diet, the more weight you’ll likely lose, which means your moobs will start to shrink.
Try to cut back on pro-estrogen foods – As mentioned, the more estrogen a man has in his body, relative to testosterone, the more likely he will be to develop gynecomastia. What you might not have known is that there are certain foods out there that are known as pro-estrogen foods. This means that they promote an increase in estrogen. Sometimes known as ‘feminising foods’ because they have feminising effects. Pro-estrogen foods should be avoided, or reduced massively, if gyno is an issue. A few pro-estrogen food examples include:
- Hoppy ale such as an IPA
- Legumes (e.g. lentils, peanuts & chickpeas)
Eat more anti-estrogen foods – The good news is that there are foods you can eat that will help to reduce and suppress the production of estrogen in the body. If you want to naturally reduce the amount of estrogen in your system, try to eat more of the following:
- Fruits such as red grapes and pomegranates
- Green cruciferous vegetables
- Green tea
- Whole grains
The Benefits of Exercise for Man Boobs
In this section, we’re going to finish up by looking at some of the main benefits of exercise for man boobs. Key benefits include, but aren’t limited to:
Weight loss – This should come as no surprise to most of you, but one of the main ways that exercise assists with man boobs is because it promotes weight loss. If you’re overweight and are carrying too much fat, especially around the chest, exercise will help burn calories and therefore help you to burn the fat stored in your chest.
Tones the muscles – Resistance training is also great for man boobs, as it helps to firm up the pectoral muscles, and build them up. If you burn off excess body fat stored in the chest, and replace it with lean muscle tissue, your pecs will be firmer and more defined.
Increases testosterone production – Numerous studies conducted over the years, have found that certain forms of exercise, especially resistance training, can increase the amount of testosterone we produce naturally. The more testosterone we have relative to estrogen, the less likely we’ll be to suffer with gyno. So, if you’re debating on whether resistance training will help, you might want to stop thinking and start pumping that iron.
Before we wrap things up, we’re going to quickly talk to you about the benefits of wearing a compression vest if you suffer with man boobs. Man boobs can damage your self-confidence, which is why compression vests can help. Compression wear helps to give the torso a leaner, more defined look by hiding man boobs through comfortable, discreet compression. Furthermore, there are many benefits of compression vests when it comes to exercise and recovery, so a good quality compression vest or shirt is certainly well worth investing in.