Enlarged breasts in men can be embarrassing. This problem can be caused by lifestyle and hormonal imbalance in the body, namely a medical condition called gynecomastia (abnormal growth of breast tissue in men). You can take some practical steps to deal with this problem if breast enlargement occurs due to weight gain or gynecomastia. Shrink breasts by having a healthy diet and doing sports to strengthen the chest and burn body fat. If breast enlargement occurs due to hormonal imbalance, consult a doctor for medical treatment.
Step
Method 1 of 3: Living a Healthy Diet
Step 1. Go on a low-fat diet
Most of the content in the breast is lipid, or fat cells. Limit intake of empty calories and heavy foods that contain lots of fat to reduce body fat (including in the breast area).
- Choose healthy protein sources, such as lean meats, beans, and tofu. Also balance your intake of the other 4 main food groups, such as fruits, vegetables and legumes, whole grains, and organic dairy products. Avoid heavy fatty foods, and choose foods that are low in sugar and fat.
- Get in the habit of reading food packaging and don't choose foods that contain artificial or processed ingredients. The best options are fresh foods, especially when paired with healthy whole grains, such as quinoa, brown rice, and couscous.
Step 2. Make a meal plan for one week
So that you can live a healthy diet, make a meal plan that contains a variety of healthy dishes to eat during the week. Pick a fun day for shopping, and make a shopping list of ingredients you want to cook throughout the week. Also plan for leftovers to take to work for lunch or as a healthy snack throughout the day.
Maybe you should determine the daily calorie intake that must be consumed and design meals that do not exceed the caloric intake allowed in a day. Counting calories can help control the food you eat and to ensure that you have enough energy to do sports and activities for the day
Step 3. Reduce consumption of alcoholic beverages
Alcohol and some other substances (such as marijuana, amphetamines, or methadone) have been shown to cause gynecomastia. Limit the consumption of alcohol and substances that are not controlled so that your breasts do not continue to grow.
Step 4. Avoid estrogenic herbal products
Herbs derived from vegetable oils (eg tea tree or lavender) are associated with gynecomastia. This could be due to the weak estrogenic activity present in herbal products. In other words, this plant contains substances that function like estrogen, which is the main sex hormone in women.
- Plant estrogens can be found in soybeans, some grains such as flaxseed, rye, and millet, as well as some legumes (peas, beans, and lentils).
- Avoid using shampoos, soaps, and lotions made from estrogenic vegetable oils. You also should not apply pure vegetable oil on the upper body.
- To reduce high estrogen levels in men, check out the wikiHow article on how to lower estrogen levels in men.
Step 5. Always try to choose organic dairy and meat products
Many consumption animals are given hormones to increase their growth and milk production. Some evidence suggests that consuming meat or dairy products that are given hormones can affect the body's production of hormones. Only consume dairy products and organic meat from animals that are not given hormones to prevent and reduce gynecomastia.
Step 6. Avoid drugs that can cause gynecomastia
Certain medications have been shown to cause gynecomastia or make the condition worse. Avoid these medicines or consult a doctor if you are taking them:
- Anti-anxiety drugs, eg diazepam (Valium), and tricyclic antidepressants. If you are currently taking anti-anxiety medications or antidepressants, talk to your doctor to ask if you can reduce the dose. Do not stop using the drug without a doctor's instructions.
- Drugs used to treat prostate problems, eg antiandrogens (finasteride, flutamide, and spironolactone).
- A cure for AIDS. Men who are HIV positive can develop gynecomastia from taking medications for HIV and AIDS.
- Anabolic steroids and androgens.
- Several types of antibiotics.
- Ulcer medications, eg cimetidine (Tagamet).
- Some heart medications, such as digoxin (Lanoxin) and calcium channel blockers.
- Chemotherapy while undergoing cancer treatment.
Method 2 of 3: Exercise the Upper Body
Step 1. Reduce breast size by exercising
If your breasts are enlarged due to weight gain and/or puberty (not due to a hormonal imbalance), you can strengthen and tone the area with exercise. You can also overcome this by living a healthy diet. However, if you suspect that your breast enlargement is due to a hormonal problem (such as gynecomastia), see your doctor for a diagnosis. After that, you can try surgery to get rid of the fat in the area.
- Before trying different methods to reduce breast size, let your doctor find out the underlying cause of your breast enlargement. The doctor will determine whether the best solution for reducing breast size is diet and exercise.
- Gynecomastia usually occurs due to a hormonal imbalance, which is a condition when the body produces a lot of estrogen, but only a small amount of testosterone. This condition can eventually make the breasts enlarge. Breasts can indeed enlarge at puberty, and in adulthood, gynecomastia usually occurs in men between the ages of 50 and 80. Men with gynecomastia can have breasts that are tender, sensitive, and appear swollen.
Step 2. Do a chest press
You can do chest presses using dumbbells at home or at the gym. This exercise will work your chest muscles, make them firmer, and reduce the appearance of sagging breasts.
- Lie down on a flat or inclined bench with your back against the bench. Hold a dumbbell in each hand.
- You can use dumbbells weighing 4.5 to 7 kg if you are not used to using weights. Or, use dumbbells that feel heavy, but you can still lift.
- Inhale deeply and bend your elbows until your upper arms are at chest level. Next, exhale while pushing the hand holding the dumbbells until your arms are straight. Make sure your elbows are slightly bent so that your arms are not locked.
- Hold this position for 2 seconds, then inhale as you return to the starting position, with your upper arms at chest level.
- Repeat this exercise for three sets of 10 repetitions performed 3-4 times a week. You can incorporate chest presses into a full-body workout routine that you do several times a week. Remember, it's more effective to tone your muscles by working your entire body rather than targeting just one muscle group (such as your chest muscles).
Step 3. Do push ups
You can start with regular push ups if you've never done them before. After that, do a variety of exercises that are more difficult, such as decline push ups.
- To do a regular push-up, place your hands on the floor slightly wider than your shoulders. Next, stretch your legs waist-width apart behind your body. Make sure you are supporting your body on your toes with your legs straight and strong. Flatten your lower back so that your hips are in line with your shoulders.
- Inhale as you stay in the starting position and exhale while slowly bending your arms and lowering your body toward the floor. Lower your body until your chin almost touches the floor, then inhale while pushing your body back up. Do 3 sets of regular push ups containing 10 repetitions, 3-4 times a week.
- Do variations (eg decline push ups) by placing your feet on a bench or second step. Next, place your hands on the floor wider than your shoulders so that your upper body is lower. Do 3 sets of decline push ups containing 10 repetitions 3-4 times a week.
Step 4. Do the bench press
This is an advanced exercise that can be done at home or at the gym using the bench press bar. This exercise is great for strengthening chest muscles and building arm strength.
- Start by placing your hands on the bar of the bench press. Lie down on a bench and pick up the bar without being weighed down. Lower the bar slowly toward your chest and pay attention to the position of your arms. The arms should be as close vertically as possible to the position where you lowered the bar. You should grip the bar firmly and comfortably when raising and lowering it.
- You can start with light weights on the rods, then increase the weight. Make sure your feet are firmly on the floor with your knees bent at an 80-degree angle.
- Exhale as you take the bar off the rack and tighten your abs. Inhale as you lower the bar toward your breastbone until it's just above the center of your chest. Touch the bar lightly to the chest, and don't let it bounce or hit the chest. Next, exhale as you raise the bar to return it to the starting position.
- Start doing this exercise for 4-8 repetitions and increase the number over time. You can combine the bench press with your overall workout routine to strengthen your chest muscles.
Step 5. Use a rowing machine
This machine is useful for building cardiovascular strength, as well as working the back, shoulders, abs and legs. Although rowing does not involve the chest muscles, rowing exercises can be useful for burning calories and reducing overall fat. This exercise is also great for balancing other exercises that target the chest muscles.
You can get a rowing machine at the gym or buy one online for use at home. Take the time to use the machine for at least 30 minutes and keep your rowing speed steady. You have to train on this rowing machine hard enough to break a sweat. This shows that you have trained your lungs and heart properly
Step 6. Do interval training
Exercising the entire body is usually more effective than targeting just one particular area or muscle group. You can design an interval training program that focuses on your chest muscles, as well as your overall health. Interval training is done by undergoing a series of short and intensive exercises followed by less intense exercises that require a longer time. This exercise is great for burning fat and losing weight.
- You can design an interval training program that includes fast, intense exercises, such as decline push-ups and chest presses, followed by cardio using rowing machines and bench presses.
- Also try to include exercises for the legs and midsection into your interval training to balance your workout plan. Ask a trainer at the gym for advice or look online for interval training plans that include exercises for the upper body.
Method 3 of 3: Surgical Breast Reduction
Step 1. Talk to your doctor about surgery
If you're still not succeeding despite exercising and changing your diet, or you have a medical problem that causes gynecomastia, you may have breast surgery to reduce its size. Consult a plastic surgeon regarding breast surgery to see if this option is suitable for your condition.
- Ask your doctor for a referral to a plastic surgeon who specializes in male breast surgery. Maybe you should consult with several surgeons to find the most suitable person for you.
- While breast surgery is very effective in reducing breast size, you should also maintain a healthy weight, balance hormone levels, and not take certain medications to reduce the chances of gynecomastia coming back.
Step 2. Discuss this procedure with the surgeon
Before undergoing breast surgery, you should consult a surgeon and ask him to explain the procedure from start to finish.
- You will be given general anesthesia during the procedure, which will take approximately 90 minutes. An incision around the nipple will be made to remove the fatty tissue. The surgeon may also cut out the breast to remove excess tissue, and rearrange your nipple.
- You will have to recover in the hospital overnight and will need to rest for a few days. Avoid strenuous activity for up to 6 weeks after surgery. You should wear elastic clothing after surgery to help with the recovery and healing process.
Step 3. Be aware of the risks associated with the surgical procedure
While breast reduction surgery is usually very effective, it can leave a bumpy, red scar in the area. These scars can appear for several months and will gradually fade over time.
Your nipples are also at risk of losing sensation and having an uneven shape due to the surgery
Warning
- Go to the doctor immediately if the breasts are painful and very tender, or one or both breasts are draining.
- Enlarged breasts in men can occur due to several health problems, such as hypothyroidism, kidney failure, tumors, and liver failure. Go to the doctor if you are concerned that you have any of these health problems.
