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Some cases of gynecomastia can be successfully resolved with a strict diet and exercise regimen. Men who are overweight often develop fatty deposits in the breast area as part of the condition, called “pectoral fat.” Lowering your BMI can reduce the quantity of fat on the upper chest.

Fat Storage in Men

Men typically develop fatty deposits in the abdomen, but every man is different. Weight gain for some men leads to enlarged fatty breasts.

A range of specific exercises for the upper chest can be helpful, but it is important that addressing gynecomastia with exercise should include a full evaluation of your diet.

Estrogen and Diet

You may not be aware that certain parts of your diet could be increasing estrogen in your body, contributing to the growth of breast tissue. Many foods are rich in estrogen, including:

  • Dried fruit (apricots, dates, prunes)
  • Flaxseeds, sesame seeds
  • Chickpeas, beans, peas
  • Bran
  • Soy milk and other soy products
  • Factory-farmed meat, dairy, eggs
  • Junk foods

Beyond the foods you consume (most of which are considered healthy choices), many medications can affect hormone levels in a man. It is important, when planning a diet and exercise plan to reduce excess breast fat, that your doctor reviews the medications you currently take – along with any herbal supplements, many of which can increase estrogen.

Testosterone and Diet

Many foods boost testosterone and can be helpful in reducing excess breast fat in men. Some of the foods in this category include:

  • Extra virgin olive oil (uncooked)
  • Oysters
  • Cruciferous vegetables (broccoli, cauliflower, cabbage, etc.)
  • Whey protein



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Sugar and Male Breasts

A high intake of sugar can wreak havoc on the body system. Excessive sugar intake can affect testosterone levels. The release of insulin into the body system reduces testosterone and increases estrogen. It is important to limit the amount of sugar in your diet – and be aware that sugar is usually an ingredient in many processed foods and fast foods. The right diet, with limited sugar and avoiding estrogen-rich foods can be helpful in reducing breast fat in men.

When Diet and Exercise Don’t Work

It is a sad fact that diet and exercise may not resolve excessive breast tissue in men. The entire body may now be trim and fit, with the breasts still holding on to excess fat. This depressing situation can be resolved with a fast, effective, and safe liposuction procedure that gently removes the excess fat, sculpting the upper body. If you have already committed to diet and exercise and still see fatty breasts, we urge you to connect with us, and resolve this embarrassing condition.


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Exercise to Reduce Chest Fat

The body has a limited number of fat cells. These cells store fat and shrink and expand as you lose and gain weight. To reduce chest fat requires reducing your overall BMI (body mass index). Unfortunately, excess fat on the breast zone could be difficult to shrink. It is often the last to arrive, and the last to go. It takes commitment to reducing your BMI to make a significant difference in breast tissue. Some exercise programs that could be effective include:

  • Strength training (chest exercises, lunges, squats, curls, crunches, etc.)
  • Chest exercises to build muscle
  • Jogging, running, swimming, hiking

An all-around exercise regime that burns calories can produce good results. Activities such as biking, hiking, running, and targeted exercises such as bench presses build muscle, which can reduce the appearance of fatty deposits. If you have already worked hard to get your body trim and fit, and are still left with excessive breast tissue, it can be removed with advanced liposuction, so you gain all the benefits of your hard work.

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