How to Get Rid of Man Boobs and Puffy Nipples: Expert Guide

Published December 22, 2023

Males assigned at birth (MAAB) can have enlarged breasts. And these are born due to medical conditions or excess fat. Suppose an underlying reason has been ruled out. Targeted exercises and diet can help reduce said fat. 

Males do have breasts, even milk ducts. For the vast majority of them, the breast tissue does not develop. It is as opposed to females due to high estrogen levels during puberty. 

If you’re facing man boobs, we get that it can make you feel insecure. After all, our society can set uncalled-for standards. Anything out of the expected norm can be judged negatively, even normal. 

Keep on reading, as we’ll talk richly about ways to get rid of man boobs and puffy nipples. We’ll discuss what exactly it is, what causes it, and how to eliminate it. We’ll also have a dedicated section for cosmetic procedures for gynecomastia. Let’s get started.

What Is Gynecomastia?

One cause of breast growth in males is gynecomastia. It can cause swollen breast tissue and even breast tenderness. This disorder is usually born from some issue with testosterone. It leads to more estrogen in the body. 

Gynecomastia is a boost in breast gland tissue in boys or men. An instability of the hormones estrogen and testosterone causes it. It can impact one or both breasts. In some cases, unevenly. 

Pseudogynecomastia is an increase in fat. It is not gland tissue in male breasts. 

Newborns, boys going through puberty, and older men. All three may undergo gynecomastia due to natural alterations in hormone levels. There are other causes, too. 

Most often, it isn’t a severe issue. Yet, it can be challenging to cope with the condition. People struggling with it can sometimes have pain in their breasts. They may also feel embarrassed.

What Causes Man Boobs?

Gynaecomastia is a relatively common disorder. Up to 60% of boys have clinical gynecomastia by 14 years of age. 

1. Changes in hormone levels 

Testosterone in men is what sustains the breast tissues from developing an enlargement. Fluctuations in testosterone levels, as well as an increase in estrogen levels, can direct the growth of breast tissues. 

This typically occurs in teenagers undergoing puberty. It may also happen to men over the age of 50. Underlying medical conditions could also cause changes in hormone levels. For one, hyperthyroidism along kidney failure. 

2. Diet and exercise 

Poor diet and the absence of exercise can also direct to man boobs. It occurs when excess fats are stored in the breast tissues. It increases in chest size. 

How to Get Rid of Man Breasts: How to Lose Chest Fat

Exercises That Target Your Chest

You cannot aim for fat loss in one specific body area. Yet, you can work to strengthen the muscles in specific areas. If you want to lose weight, regular cardiovascular exercise works wonders. Try activities such as walking, jogging, swimming or cycling. 

You can acquire a decent workout at home by doing push-ups. Or, you can go to your local gyms. Various weight machines are often available there. As you start using them, ask your local gym staff or a personal trainer to teach you how to use them. Getting proper form is critical, too. It will make the exercises more effective. It ought to keep you safe from injury. 

Here are three chest-focus workouts you can try at a gym: 

1. Barbell bench press

Set your barbell on the rack. Then, position yourself to take a medium grip on the bar. 

• Lift the bar. Hold it straight over you. 
• Breath in as you lower the bar mid-chest 
• Breathe out upon returning to your starting position. 

Lowering the bar should take longer. It should be twice as long as erasing it back up. When you’ve completed your set, return the bar to the rack. 

2. Pec deck machine 

Pick how much weight you want to work with when sitting at the machine using the sliding pins. 

• Adjust the seat. The handles should be the same height as your chest. 
• Sit down and grab the handles. Bring them toward one another as you exhale and mend your chest. 
• Get back to your starting position as you inhale. 

Always keep your elbows slightly bent. Also, maintain an arched back. In doing so, you help target your chest instead of your shoulders. 

3. Bent forward cable crossovers 

• Pick your desired weight from both sides of the machine before you begin. 
• Stand in the middle of the machine. Grab the handles with your palms down. 
• Lean your body over so the cables line up with your chest muscles 
• Push your arms down toward each other as you exhale 
• Go back to your starting position. Do so slowly with an inhale. 

Weight Loss Tips to Reduce Chest Fat

1. Eat better 

From a nutritional standpoint, it’s critical to make healthy choices. Eating a salad is far better than devouring a hot dog. Yet, you don’t need to make a drastic change. Begin by making small changes that you can maintain. 

Adopt the 80/20 rule. Eighty percent of the time, make conscious, healthy choices for yourself. For the remaining 10 to 20 percent, you might indulge. It is so you don’t feel restricted. 

2. Reduce your alcohol intake. 

Alcohol is high in calories. Excessive drinking can lead to weight gain. Research has also proven that alcohol consumption may suppress testosterone levels. It then will consequently direct to gynecomastia. 

3. Cut out foods high in calories and low in nutritional value. 

These foods are soda, candy, and other sugary snacks. Ditch them with whole grains, lean proteins, and other healthy, whole foods. 

Consuming fewer calories from foods and beverages doesn’t need to leave you starving. Instead of fixating on all the foods you cannot eat on your diet, think of those you can add. Fruits and vegetables are low in calories. They are also high in nutrients, water, and dietary fiber. 

Cosmetic Procedures for Gynecomastia

1. Liposuction 

Liposuction is a standard method for treating gynecomastia or man boobs. The treatment involves the insertion of a cannula, a thin tube to rid excess fatty tissues. It’s particularly effective in cases of pseudogynecomastia. 

Conventionally, it is done through an inframammary fold incision and lateral chest stab incisions. For those who only need it to correct their man boobs, return to exercise, and work can happen in less than a week. 

Yet, it’s critical to note that liposuction alone cannot correct gynecomastia. It is in virtually all cases. This procedure removes excess fat cells. Yet, additional procedures may be needed if there is surplus glandular tissue or skin.

2. Mastectomy 

Mastectomy is a surgical procedure acted to remove breast glandular tissues for those with man boobs. This procedure is often considered as a more definitive treatment. 

It is performed under general anesthesia. It takes an hour or two to complete. The incision is usually made around the areola. It is the pigmented part of the breast. 

3. Liposuction with excision 

Liposuction with excision is another cosmetic procedure for enlarged male breasts. This procedure involves the use of liposuction to remove excess fatty tissue. Then, it is followed by excision. The excision is done to remove glandular tissue or excess skin.

4. Endoscopic surgery 

Endoscopic surgery. It is a minimally invasive surgical treatment. It is one that has been effectively used for the treatment of gynecomastia. 

One technique involves a single axillary incision endoscopic surgery combined with liposuction. It is a less invasive and effective treatment for man boobs. Another approach is Liu and Shang’s 2 hole 7-step method. It is fully affirmed for its efficacy and cosmetic results. 

The combination of endoscopic subcutaneous mastectomy and liposuction via a small incision is also a popular technique. The combination to maintain a smooth subcutaneous tissue contour. It also removes loose skin. It leaves a suitable nipple-areola complex.

5. Areola reduction 

Areola reduction is performed to reduce the areola size (the pigmented skin around the nipple). This technique provides additional benefits for patients who have enlarged or puffy areolas.