How to Get Rid of Man Boobs

Diet, Exercise, Hormones

If you want to get rid of man boobs, read on, some of the following tips are proven to work well.

It's nothing crazy, actually there are simply no secrets to reduce gynecomastia.

Let's start with age.

Losing man boobs when you're 10 years old is different than when you're 25. Let's go into details.

Losing Man Boobs - Age 12 to 18

Getting rid of gynecomastia when you are between 12 and 18 is simple: do nothing. It will be a complete waste of time to try to lose man boobs at that age.

Gynecomastia in puberty is caused by a hormone imbalance that produces too much estrogen and too little testosterone, therefore the breast grows, just like it happens to girls.

This has nothing to do with being female, of course. It's just a matter of hormones and you can not control your glands. Before age 18 you only have to wait for the glands to begin to work regularly.

You can try to hide gynecomastia in the meantime, if this helps, but trying to reduce it at that age is useless.

Get Rid of Man Boobs - After Age 18

If you are older than 18, there are two reasons why you can have a large breast. They are called gynecomastia and pseudogynecomastia.

  • Gynecomastia is usually caused by hormonal problems
  • Pseudogynecomastia is caused by fat. It is in fact always associated with belly fat and fat in other parts of the body

and also,

  • Gynecomastia can be reduced with medication or surgery
  • Pseudogynecomastia can be reduced the same way you would reduce "normal" fat: with diet and exercise


We will talk about man boobs surgery or other ways to reduce it in other articles.

Diet and Exercise to Reduce Gynecomastia

Diet and exercise are natural remedies for gynecomastia and can do much about it, but diet and exercise need a lot of self-discipline. I am sure that if you really want to reduce gynecomastia you must be ready to be very consistent in your intentions.

We all know how it feels when you can not do activities that involve having to take your shirt off or wear elastic bandages that compress your clothes (which makes you look bad right?).

Assuming that you are convinced to go on a diet, do not start by yourself. Do not "invent" your own might make the problem even worse.

Go and visit an endocrinologist, have them analyze your case and get you a balanced diet. It could be a long journey, but in the end you'll get rid of man boobs.

get rid of man boobs before and after

Example of man boobs reduction with diet and exercise

Along with diet you can do exercise. This is something you can do at your own pace.

You can do aerobic exercise such as walking, jogging, skiing and step to convert fat into energy. That's the beauty of aerobic exercise, which works tremendously well in reducing gynecomastia.

You can also exercise under anaerobic conditions, though, such as weight lifting. A good anaerobic exercise to reduce gynecomastia is the incline bench.

Train your upper chest, do a lot of chest exercises and the fat will disappear, but also follow this good advice that most people ignore: train other muscles too.

If you do, the skin covering your male breast will hang around the top of the chest and won't have that flaccid appearance that we all want to avoid.

I've already told you that the best way to burn fat is to build muscle, so it's not a surprise that exercising is required. Focus on chest of course, but don't ignore other muscle groups that can help your burn even more.

Finally...Increase Your Testosterone Levels!

The above works well in case of pseudogynecomastia, but what to do to get rid of man boobs when they are caused by hormone imbalance?

The secret is to increase testosterone levels, which can be done naturally or by assuming testosterone boosters.

I suggest you read what the symptoms of low T are to understand why it is important to keep normal testosterone levels all the time.

If you want to try some products, prefer those that help you convert estrogens into testosterone, like the A-HD by BPI:

Get rid of man boobs with BPI A-HD


By the way, you can find a lot more information on hormonal causes of man boobs in a book that is very well written.

It tells you why you developed gynecomastia (the one depending on hormones), and what to do to fix your hormones.

Here's the book I am talking about, it's rated 5 stars on Amazon...worth a try, it might be your solution:


This is pretty much everything there is to say about how to get rid of man boobs.

As I said at the beginning of this article there are no secrets or "formulas". If you have already got rid of man boobs (or pseudogynecomastia) I'd like to know your method.

Have your say!


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6 Responses

  1. Diamantino Guambe
    How long did it take to lose gynecomastia with diet and exercise?
    • Cristian Cristian
      It's a long process, could take months, or even over a year
  2. Rezoan
    hoe could I know that which one is mine?? first one or the second one?. what abot the cream e??? thank you
  3. Behroz
    How to use this product A-HD Solid ? Does it work for gynocomastia ?
  4. I have a lump inside my boobs for almost 2 years. I follow many article but it is not going away. I’m only 24 years old. I am not a fat man , I am very slim but my extra lump not going away at all.I also play football . Please can you provide a working system for remove this extra lump on my boobs ? Regards John Smith
  5. Hi myself jayant .i am suffering from chest fat and puffy nipples.can plz tell me whether whey isolate helps in reducing chest fat or not.if yes then plz tell me the best whey isolate brand. Age 21 Height 5 foot 7 inch Weight 78 kg. Thanks.....