Man standing with Man-boobs

Young man with man-boobs

Four Ways to Get Rid of Man Boobs

The National Institute of Health defines gynecomastia, commonly referred to as man boobs, as a benign abnormal growth of male breast glandular tissue. It is typically caused by an increase in estrogen, a decrease in testosterone, or a combination of these factors. Gynecomastia symptoms can affect men of all ages, affecting one or both breasts.

When man boobs or moobs develop due to fatty tissue, this is called pseudogynecomastia. Typically, overweight or obese men are most affected by pseudogynecomastia, also referred to as “false gynecomastia.”

For support and constantly updated resources, join our gynecomastia forum. 

Here are some tips that will help you or someone you know to get rid of man boobs caused by pseudogynecomastia due to increased localized fat tissue.


1. Make an Appointment with Your Doctor

It is always advisable to consult your physician before implementing any new diet or exercise program. It is important that you communicate your concerns and objectives to your physician. This is so that diagnostic tests can be carried out to rule out any other underlying causes of your gynecomastia symptoms. 


2. Gynecomastia Diet Changes

Gynecomastia diet - low in estrogen and high in testosterone

Gynecomastia diet – low in estrogen and high in testosterone

A healthy, low-calorie diet is one of the best things you can do for weight loss. Setting a goal and tracking your daily food intake is the first step. The majority of people are unaware of the amount of food they consume, so food tracking can be an eye-opener. In addition, if you are trying to lose weight, you may want to reduce the amount of these five food groups:

  • Sugar – Avoid sugary foods and drinks and check for hidden sugar. Sugar is hidden in a wide range of products, such as cereals, bread, grains, granola bars, juices, energy drinks, meal replacement bars, and powdered milk.
Sugar cubes



  • Processed Foods – Ingredients used in processed foods, such as GMO ingredients, artificial sweeteners, soybeans, vegetable oils (like canola and sunflower), and inferior meats, pose serious health risks. The chemicals, antibiotics, and endocrine disruptors in these products can lead to hormonal imbalances, which will end up making weight loss more difficult.
Highly processed foods

Highly processed foods


  • Gluten – The Beyond Celiac website reports that approximately 18 million Americans have non-celiac gluten sensitivity. Consequently, even if you do not have celiac disease, gluten can still trigger an inflammatory reaction in your body. Such sensitivities or intolerances can prevent weight loss and cause various other health problems.
Gluten - bread, wheat and gains



  • Dairy Products – Inflammatory effects of dairy products are similar to those of gluten. It is important to note that inflammation is the underlying cause of most diseases, including obesity and weight gain. Moreover, if you have lactose intolerance or a milk allergy, dairy products may result in uncomfortable symptoms such as bloating and digestive discomfort.
Dairy products

Dairy products


  • Food with low-fat content – Researchers have proved that high-fat diets can help burn more calories than low-fat diets, based on studies involving avocado, coconut products, butter, ghee, and extra virgin olive oil. In addition, low-fat food often has high amounts of sugar.
Foods low in fat

Foods low in fat


The Body Mass Index (BMI) and Weight Loss 

Using the body mass index (BMI), we can estimate body fat percentage. BMI can be calculated by dividing a person’s weight in kilograms (kg) by their height in meters squared, or there are several online tools to work it out for you. According to the American Heart Association (AHA), a BMI over 25 is classed as overweight. Chest fat (or fat in any area) can not be lost just by targeting that specific area of the body. This is why aiming for overall weight loss and a BMI under 25 is the most effective way to get rid of man boobs.

Many diet fads can trigger fast weight loss, but it is advisable to avoid crash diets and change your diet gradually for long-term sustained weight loss. A balanced diet should consist of protein, complex carbohydrates, and healthy fats. Here is a simple food guide of what to eat and avoid if you want to lose weight.

Eat more:

  • Whole foods 
  • Vegetables
  • Lean meat 


Eat less:

  • Processed foods
  • Sugary foods and beverages
  • Alcohol 


More tips for weight loss:

  • Keep a food journal 
  • Realistic, long term weight loss goals 
  • Reduce  food portions

Exercise and Weight Loss 

Research has shown that high-intensity interval training takes less time and is more effective than moderate-intensity continuous exercise for weight loss.

Weight Loss Tip

Getting the hang of food tracking may take you one or two weeks, but do not give up! In no time, you will be a pro at calculating portion sizes. And when it comes to having a healthy and happy gut, don’t forget about prebiotics and probiotics!


3. Bodyweight Training

Body weight exercises

Body weight exercises

Bodyweight training targets various muscle groups, which leads to higher calorie expenditure. Therefore, do not limit yourself to chest area exercises alone.


Push-ups are an excellent example of bodyweight exercises for the chest that also require activation of your arms, shoulders, back, core, and glutes and require you to engage your legs. As you place your hands wider during a push-up, your chest is forced to work harder. You do not have to go very fast. It may be beneficial to change the tempo of the push-up and to do some slowly as well.


4. Weight Training

Weight training by lifting weights

Weight training by lifting weights

Building chest muscle will not only help to define your chest. A higher body percentage of muscle over fat means you will burn more calories, even when resting.


Chest muscle exercises to get rid of man boobs, chest presses and cable chest flies are excellent examples. Make sure you do more than chest exercises geared strictly to build chest muscles. Training with an all-body approach is crucial (to losing fat). Men’s testosterone levels can be boosted by exercise, which (among other things) helps to build and maintain muscle mass and reduce moobs.

Myth or Fact

The amount of fat tissue and the degree of elasticity in the skin really determine the degree of man boobs or the grade of gynecomastia. Losing weight may also result in your losing your man boobs. The skin might also hang loosely when a lot of fat needs to be lost. If you have lost weight, there are surgical procedures to remove excess skin, but you need to take a moment to appreciate your accomplishment! It’s not easy to lose weight. You must be dedicated to your health and to yourself. Ultimately, if you still have excess skin, the surgical procedure is up to you.



Is It Really Possible to Fully Get Rid of Man Boobs?

The amount of fat tissue and the degree of elasticity in the skin contribute to the size of man boobs or the grade of gynecomastia. In cases of pseudogynecomastia, weight loss may result in losing your man boobs. Following excessive weight loss, the skin might be loose and hang away from the body. When this happens, a surgical procedure to remove excess skin will be necessary if it is causing concern.

Can Moobs Go Away?

Enlarged male breasts may remain if hormones are not in balance. As many as 30% of male adolescents and boys suffer from this condition. As a result of the hormonal changes in boys, it is not uncommon for adolescent males to have gynecomastia symptoms. In up to 90% of gynecomastia cases during puberty, the symptoms will resolve within two years.

If the gynecomastia breast tissue does not resolve within two years, it is usually permanent. Man boobs caused by fat build-up called “fake gynecomastia” or pseudogynacomastia can be reduced with weight loss and disappear completely. Reviewing prescription medications associated with gynecomastia, and stopping them where possible, may also reverse gynecomastia symptoms that developed after starting the medication. 

It is important to remember that gynecomastia is primarily caused by hormonal imbalances rather than anything men can control. Every man’s endocrine system produces both estrogen (the “female hormone”) and testosterone (the “male hormone”). When hormones are not balanced, this can lead to excess breast tissue in men. Mild cases of gynecomastia may be successfully treated with appropriate hormonal medicine. However, this is not always effective. Gynecomastia surgery is by far the most effective way to permanently get rid of man boobs.

Can I Reduce My Chest Fat?

Most men can reduce chest fat by following a healthful diet and exercising regularly. This is not always the case and sometimes a medical condition may need to be resolved.

Can Certain Food Cause Man Breasts?

Certain foods contain chemicals that mimic estrogen’s effects; these include:

  • Processed foods, ‘diet’ food, and ready-made meals, usually contain high amounts of sodium, sugar, and preservatives. 
  • Soy alternatives to dairy products such as edamame, tofu, and tempeh are high in protein but contain phytoestrogens or plant estrogens which may mimic the effect of estrogen.
  • Dairy Products and eggs all include estrogen from the hormones found in chickens and cows, identical to human hormonal production. (Dairy products such as milk and eggs that claim they are hormone-free simply do not have extra hormones added to the ingredients).
  • Beer is made from grain containing phytoestrogens, or plant estrogens, making it naturally estrogenic.

More information about food and Gynecomastia diet.

Gynecomastia Summary

To achieve a more sculpted and healthy physique, it is crucial to understand the causes of gynecomastia and consult an experienced and knowledgeable healthcare professional to determine the cause of your gynecomastia symptoms. 

Non-surgical options such as gynecomastia diet, gynecomastia exercise and chest muscle development can make a difference in both pseudogynecomastia and grade 1 or 2 gynecomastia.  A physician can also prescribe certain medications to help reduce or eliminate man boobs.

If all other treatments fail, then male breast reduction surgery has a high rate of patient satisfaction.  


For personalized information about gynecomastia plastic surgery procedures, please complete Dr. Delgado’s inquiry form. 


Dr. Delgado is a world-renowned Board-Certified Plastic Surgeon, a member of the American Society of Plastic Surgeons, and a recognized expert in the field of gynecomastia surgical procedures. Dr. Delgado is the medical director of — the largest international forum providing unprecedented resources about gynecomastia treatments and surgical options. 

Dr. Delgado Bio


Dr. Delgado, MD is a world-recognized plastic surgeon and specialist in the treatment of male breast enlargement, also called gynecomastia. He has developed new techniques and owns and operates, which has become the largest gynecomastia forum in the world. Dr. Delgado holds the two most coveted credentials; the certification by the American Board of Plastic Surgery and membership in the American Society of Plastic Surgery.