In the lottery of genetics, we can’t choose where our bodies carry fat or what shape or size we are. But, we can choose to work on our bodies — defining them to their best potential.
If you’re a person who naturally stores fat in the chest area, you might have been told you have man boobs (in a not-so-flattering tone). We will be using the term a bit in this article, but only as a descriptor.
We know that healthy men come in all different shapes and sizes. We also recognise that chest fat can affect your self-confidence or could highlight an underlying health issue.
Our plan is to level you up with trusted information explaining how to get rid of man boobs. First, we’ll explore the different types of chest fat. Then, we’ll let you know a few options to eliminate it — from first-line defences like diet and exercise to the last resort of surgery.
Chest fat vs gynecomastia: What's the difference?
We’re just going to put it out there — men can develop enlarged breasts and it is rarely a cause for concern. This is a medical condition called gynecomastia where a man’s natural breast tissue grows larger than normal [1].
Gynecomastia can affect one or both sides of the chest and male breasts can vary in size, from a bit of extra tissue around the nipples to full breasts [5].
The condition usually clears up on its own, which means it doesn’t require any specific treatment.
However, you should still seek advice from a doctor who can help you investigate contributing factors like an underlying health condition or low testosterone [2].
But, not all male breasts are formed from actual breast tissue. Some are simply an accumulation of chest fat which has the appearance of breasts. In this case, they call it pseudo-gynecomastia.
If yours are caused by excess body fat, the best approach is usually to work on your diet and exercise. By losing weight across the whole body, most men can effectively get rid of chest fat as well [2].
How can you tell the difference?
The key difference between these conditions is the firmness of the breasts.
Since gynecomastia is the growth of breast tissue, it usually feels firm or rubbery and may be tender to touch [2].
In pseudo-gynecomastia, it’s not firm breast tissue, but soft fat. In this case, the breast usually feels soft all the way from the nipple to the outer edge [8].
Getting a physical exam from your doctor is a good place to start. They can help you identify your condition and provide personalised advice on the path forward.
Can gynecomastia cause male breast cancer?
Feeling any firm tissue, lumps or abnormality in your chest area can be alarming. But, it’s important to seek professional advice, rather than jump to conclusions.
Your doctor can help you diagnose your condition and if it is gynecomastia, then it is generally considered benign [2].
The common link between gynecomastia and breast cancer appears to be oestrogen levels. But, that doesn't mean the conditions are linked. We recommend speaking to your doctor about any and all concerns as they can help set the facts straight.
What causes excess fat to accumulate in the chest?
Aside from the usual reasons like poor diet and lack of exercise, your hormone levels play a role in both weight gain and gynecomastia.
The leading theory for the cause of gynecomastia is a hormonal imbalance. Most men are familiar with testosterone, their main sex hormone. But not many realise they carry oestrogen in small amounts too.
Oestrogen is the hormone in charge of breast tissue, among other things. When a man has higher levels of oestrogen than testosterone, his breast tissue might grow [5].
There are a few potential reasons for hormonal imbalances, such as [1][2][5][8]:
- A surge in oestrogen during puberty
- Lower testosterone levels as you age, typically for men over 50
- Certain medications like antidepressants, anabolic steroids or heart medication
- Underlying medical conditions like Klinefelter syndrome or hypogonadism
- Extreme stress causing the adrenal glands to release oestrogen
- Being overweight (which can increase oestrogen levels)
Can you get chest fat surgically removed?
In simple terms, yes — cosmetic surgery is an option to remove excess fat and improve body positivity with gynecomastia. But, it’s usually used as a last resort.
Most cases of gynecomastia clear up on their own, and most cases of male breasts from excess fat can be handled through diet and exercise.
If you haven’t had success with non-surgical treatment options, then male breast reduction surgery may be offered. Here’s what you can expect.
When is surgery an option?
Surgery is not meant to be a quick fix or an easy out, it’s offered as a last resort for patients who have not responded to other treatment options.
There are a few conditions you have to meet to be eligible for surgery as well, such as [4]:
- Surgery is not recommended for adolescents who have not fully developed
- Overweight patients are recommended to try weight loss techniques before discussing surgery
- Before surgery, you should be able to maintain a stable weight and have cut out frequent use of drugs or alcohol
Conditions like these would need to be discussed with your surgeon who is the best person to decide whether surgery is a safe and effective option for you.
How long does surgery take?
Male breast reduction surgery is a form of liposuction that removes fatty tissue from the chest area [3]. Most often it is a day procedure.
If the surgery is more complex or requires extra attention, you might have a short hospital say. Your surgeon can advise on this before the surgery date [4].
If you have a lot of excess skin post-surgery, then your surgeon may also recommend another procedure to remove this.
What is the recovery period like?
Surgery is invasive, which means you will be in recovery for a while. It is normal to experience pain, bruising, swelling and numbness soon after the surgery takes place [4].
Your surgeon will provide post-operative instructions to help you take care of your body and minimise physical discomfort during the recovery process.
Make sure to follow your surgeon's advice during this time and avoid things like heavy lifting, intense exercise and sports until they give you the green light.
Most men are able to return to normal activities after 4-6 weeks. But, it takes longer for your body to fully heal. It can take several months for swelling to reduce and your skin to tighten into its new chest shape [3].
What are the risks?
Unfortunately, surgery does come with a few risks. Your surgeon will discuss all of these in the lead-up to your procedure. But, we can give you a preview of some common risk factors [4].
General surgery risks may include:
- Allergic reactions to anaesthetic or surgery materials
- Blood clots
- Excessive bleeding
Risks for male breast reduction surgery may include:
- Raised, red or thickened scars that may be itchy
- Temporary numbness in the breast area
- Permanent pigment changes in the breasts
- Recurrence of breast growth after surgery if breasts were not fully developed
What else can you try to drop excess weight?
There are lots of alternatives to cosmetic surgery that can help get rid of man boobs. In the case of gynecomastia, your doctor might recommend hormone therapy to help balance your levels [2].
When it comes to chest fat, a sustainable weight loss journey is usually your best bet. There are lots of ways to go about this, from working with your doctor to hiring a personal trainer or dietitian.
There are also holistic programs available, like Pilot’s Metabolic Reset Program. This program combines clinically-proven treatments with ongoing support to help you build healthy habits that stick.
Every element is based on the latest science and research, creating a weight loss approach that is in line with modern lifestyles. We won’t force you to follow any of the steps, rather we’ll give you all the tools to help yourself.
What are the best exercises to tone your chest muscles?
If it turns out that your man boobs are related to excess fat, then you can get rid of them by hitting the gym.
Before you go and do 1,000 push-ups — remember that whole-body exercise is important for both symmetry and fat loss.
In the case of chest exercises, you want to make sure you’re also working on your back muscles. This helps to balance out the upper body — improving your posture, pulling your shoulders back and creating a visually broader chest [6].
Some of the most popular targeted chest exercises include [6][7]:
- Push-ups: an ideal beginner’s movement since it uses your own body weight
- Bench press: a basic movement of lifting weights above your head
- Chest fly with dumbbells or resistance bands: a squeezing motion that pulls your arms backward and forward
- Weighted squats: doing squats while holding a dumbbell or kettlebell at chest height
- Swings: holding a weight between your legs which you swing back and forth
Once you have the basics down, you can look at variations to increase intensity. For example, evolving from a regular push-up into a deficit push-up or a Spiderman push-up.
Alongside strength training, it’s a good idea to keep an active lifestyle. This means getting active on most days of the week, or even every day. The national guidelines recommend either [12]:
- 2.5-5 hours of moderate exercise each week, like a brisk walk, golf or swimming
- 1.25-2.5 hours of vigorous exercise each week, like jogging, cycling or soccer
You can also add incidental exercise into your day, from mowing the lawn to taking the stairs at work.
If you have no idea where to begin when it comes to regular exercise, we suggest asking a fitness professional for advice.
What should you eat to reduce chest fat?
Chest exercises are a great way to tone your upper body, but they can only take you halfway. The other half is your diet.
First, we want to address a diet myth that has been going around. Past research has suggested that certain foods like soy can spike your oestrogen levels, which we’ve already discussed play a role in man boobs.
A recent study debunked this theory — finding no link between soy products and excess oestrogen in men [10].
A separate review of multiple studies found that age and weight had a bigger role to play in your sex hormones than diet [11]. So, you can enjoy your tofu and soy sauce in peace.
That myth may be busted, but there's still truth in a healthy diet being better for your body fat — chest, arms, back and all.
A healthy diet can help you lose weight
According to the Australian Dietary Guidelines, a normal diet for men should include a variety of foods from the 5 main food groups each and every day.
The 5 food groups and recommended serving sizes are [9]:
- 5-6 serves of vegetables
- 2 serves of fruit
- 4-6 serves of grains
- 2-3 serves of meat, fish, eggs, tofu, nuts and seeds or legumes/beans
- 2-3 serves of dairy
It might sound like a lot of food, but remember portion sizes are small. One serve is typically 1/2 a cup to 1 cup of food. It's important that you stick to these portion sizes too, to avoid extra calories.
Choosing the right foods and beverages is also important. For example [6][9]:
- Try to prioritise healthy fats like olive oil, nut butter and avocado
- Stay hydrated with water, the ultimate sugar-free beverage
- Focus on plenty of protein for building muscle mass
These numbers are also just guidelines. Your ideal caloric intake depends on factors like your age, physical activity levels and any underlying medical conditions you might be dealing with.
For personalised advice, you should consult with a registered dietitian. You can also read more weight loss advice from Pilot.
What foods should you avoid?
We completely understand how good it feels to indulge in junk food, alcohol and other not-so-healthy options.
We’re not going to say never have these, but it’s a good idea to limit them for your health.
Some dietary advice to keep in mind includes [9]:
- Limit foods high in saturated fat, like cakes, biscuits, pies, processed meats or fried food
- Swap out unhealthy fats, like butter, cream or coconut oil
- Minimise sugary drinks, like soft drinks, fruit juice, and energy and sports drinks
- Monitor your alcohol intake, keeping to an average of 2 standard drinks or less per day
It may not be easy making big changes to your diet, but it’s usually worthwhile. For extra support, you can always chat with your doctor or work with a registered dietitian.
Image credit: Getty Images
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