How to get rid of man boobs in 6 simple steps – including the best foods to eat every day
YOU may typically associate boobs with women.
But an estimated 40 per cent of men also have what’s commonly known as ‘man boobs’ or ‘moobs’ - and this could increase their risk of an early death by more than a third, according to research published this week.
Men who have enlarged breast tissue were more likely to die before the age of 75, Danish researchers found.
Gynaecomastia, as it's officially known, is the enlargement of the glandular component of the male breast and can be potentially embarrassing for many men, and can cause sensitivity in the area.
Mr Alex Karidis, a cosmetic surgeon from Karidis, a London-based clinic, explains that the fatty tissue surrounding the gland may also be bigger.
The glandular component is the part that makes milk in women, however it isn't functional in men.
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But what causes man boobs? And what can be done to get rid of them?
Gynaecomastia, meaning ‘female breast’ in Greek, also refers to the development of obvious breast tissue in men.
Mr Karidis explains: "We all have male and female hormones in our body.
"However, it is likely that patients who do have gynaecomastia have increased receptors of cells in the chest area which are more sensitive to the circulating female hormones, thereby picking up on these hormones more than they would normally.
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"This leads to an increased gland formation in these patients."
He adds that whether male or female, the breast is usually made from two components – glandular tissue and fatty tissue.
“The ratio of tissue in any breast varies from patient to patient,” explains Mr Karidis.
“The severity also differs, ranging from mild to significant enlargement of the male breast, possibly accompanied by sagging of the skin.
“The condition can affect one or both breasts, sometimes unevenly.”
Mostly genetics
“For the vast majority of individuals who have gynecomastia, the condition is idiopathic, which means there’s no particular reason, it’s just genetic,” Mr Karidis says.
Much like the size of a female’s breasts can be dictated by the size of her mother’s and grandmother’s breasts, man boobs can also be hereditary.
Genetically, men tend to accumulate fat in the chest and abdomen area and, for many men, excess fat deposits on the pectoral muscles are the cause of moobs or male breasts.
“This is often known as pseudogynecomastia,” says Mr Karidis.
Plus, due to the sudden increase of sex hormones, gynaecomastia is common in adolescent males.
Mr Karidis says: “As many as 65 per cent of boys between the ages of 14 to 15 experience symptoms of gynaecomastia, however these normally reduce by the age of 16.
“Most guys have had the problem for years and for most patients, the problem developed during puberty so it’s a genetic and evolutionary hormonal problem.”
Getting rid of man boobs
Maybe you aren't bothered by your man boobs.
But if you are, don't be tricked by any adverts, as Mr Karidis warns that any miracle cures that promise to cure gynecomastia simply do not exist.
“There are no creams, tablets or ointments I can give to patients that simply eradicate the problem,” he says.
“Any surgical procedure brings with it a degree of risk, so the first step is often to look for non-surgical treatments for gynecomastia and there are certain lifestyle changes that can help, particularly if you’re suffering from pseudogynecomastia.” Here are six.
1. Readdress your diet
If you’re carrying extra weight, this may be the most obvious cause of your man boobs.
It also allows for higher levels of the female hormone oestrogen in the body.
If you want to lower this, try to avoid saturated fats such as those found in cakes, pastries, fatty meats and butter, as well as any sugary, processed foods.
Eating a diet filled with protein will also help you to build muscle.
Look to lean proteins such as fish, skinless chicken, fish and eggs.
“Of course, always remember to eat plenty of fresh fruit and vegetables,” adds Mr Karidis.
2. But lose weight slowly to keep testosterone up
Drastic calorie-cutting may help to shed unwanted weight.
But Mr Karidis says it can also affect testosterone levels, which in turn won't help man boobs.
Gradual weight loss is a safer way to manage testosterone levels.
Mr Karidis says: “Lose weight gradually with a healthy, balanced diet.
“Foods that contain monounsaturated fats (nuts, avocado and olive oil, for example) are great at boosting your testosterone levels.”
3. Cut the booze
Along with a ‘beer belly’, drinking alcohol can lead to man boobs.
“This can be attributed to several factors, but mainly its effect on hormone production,” says Mr Karidis.
“As well as being highly calorific, alcohol can suppress testosterone production, which could play a role in your gynaecomastia.”
So try to lower your alcohol intake where possible.
4. Targeted exercise
One of the best ways to reduce your man boobs is to ensure that you exercise regularly and that the exercise is targeted.
Mr Karidis says: “Combine cardio (to burn calories) with chest exercises such as bench presses or push-ups to tone your chest area.
“According to research published in the European Journal of Applied Physiology and Occupational Physiology, which looked at the hormonal response to heavy resistance exercise, ‘levels of testosterone significantly increased after heavy resistance training’.”
You can find videos online about how to perform the perfect bench press and push-up, or you can speak to a personal trainer at a gym.
5. Surgical options
Sadly for many men, diet and exercise fails to improve the appearance of ‘moobs’.
“Sometimes, excess glandular tissue can often appear more prominent the more you build up the chest muscles,” explains Mr Karidis.
“In this case, male breast reduction surgery is often the only solution to producing a more aesthetically pleasing contour to the chest.”
Describing the surgery, Mr Karidis says that a very small incision measuring three to four millimetres is made under each arm, and a cannula is inserted to suction away the fat.
“Not all the fat is removed — but a thin layer of fat is left to ensure a smooth contour," he says.
"After this, a small incision is made at the base of your areola and fatty tissue is removed.
“You can usually expect to be back at work within five to seven days after surgery and can do some light exercise after two weeks.
"You’ll see the final result within six to nine months after your surgery.”
Surgery is not usually available on the NHS. It costs around £3,500 to £5,500 privately.
6. Assess your hormones
Hormone treatments may be prescribed if the cause of man boobs is as a result of a hormonal imbalance, in which there is more of the female hormone oestrogen, which causes breast tissue to grow.
Mr Karidis says that few cases are due to hormones, but it is an option worth exploring if other approaches have failed.
“An indication of a hormonal problem would be if the issue developed fairly recently out of the blue and accompanied with symptoms such as pain and secretion,” he said.
“That would suggest there might be a hormonal cause."
Mr Karidis also warned it can “occur as a result of the hormonal imbalances caused by certain types of anabolic steroid”.
Anabolic steroids are prescription-only medicines but they are also sometimes taken without medical advice to increase muscle mass and fitness performance - with the surprising side effect of producing man boobs.
Other potential side effects include reduced sperm count, infertility, erectile dysfunction, acne and stomach pain.
But sometimes, the cause of this imbalance is unknown.
Mr Karidis says: “Steroid use can also trigger hormonal imbalances that result in gynecomastia, as anabolic steroids are converted into oestrogen in the body.
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“Eliminating triggers such as steroids or using hormone-balancing medication can prevent further breast growth, but unfortunately it rarely reverses the condition.”
See a GP if you're worried about breast tissue growth as they can look at the possibility of medication if it is related to hormones.