Man boobs or Gynecomastia is an embarrassing problem and contributes to lack of self-confidence. Some men are under the impression that it’s part of getting old and has to be accepted, but that’s not the case at all, because a change in your diet is often all it takes to get rid of your man boobs. Here are some suggestions to get you started.
Drink Lots of Water
Water offers a lot of health benefits, and if you’ve got man boobs, it has the added bonus of making you feel full. Drink water before you eat and during your meals, as this reduces the amount of calories you consume. If you’re used to drinking soft drinks and other sweetened beverages during meals, replace it with water and you might be surprised at how full you quickly feel. You’ll lose fats not just on your chest but the rest of your body.
Burn More Calories Than You Consume
To do this, use a Resting Metabolic Rate (RMR) calculator. The RMR refers to the calories you burn doing everyday routines excluding exercise. The formula is RMR = bodyweight (in pounds) x 13, and then figure out how many calories you burn during a 30 minute exercise. Exercise for 30 minutes burns up around 300 calories, while strength training for half an hour burns 200. Combine the two and maintain your calorie consumption under it.
Cut Down on the Starch Carbs
Examples of foods rich in starch are breads, pasta, rice and potatoes. Eating too much of these supplies your body with more glycogen and energy it needs, and those left are reserved as fat in your chest. You don’t have to completely remove starch from your diet, but since you’re trying to get rid of man boobs, cut the servings to a cup of rice, pasta or potatoes a day.
Don’t Skip Breakfast
You’ve heard this advice many times before but it’s worth repeating. You have to eat a full breakfast because it’s going to serve as the energy so you can remain active for the rest of the day. More importantly, a full and balanced breakfast means you’ll feel less of the urge to eat a heavy lunch.
For this to work however, your breakfast needs to be healthy and well balanced. There’s no lacking in breakfast choices of course but whatever you eat there must be at least 40 grams of protein, and you can add a piece of fruit and food with complex carbs like oatmeal.
Keep Sugar Consumption Down
Too much sugar is unhealthy for you in general, but even more so when you’re trying to get rid of man boobs. It’s true that consuming simple carbs like sugar following a workout is going to replenish the glycogen in your body, but if you’re trying to lose man boobs this isn’t going to help because the excess sugar ends up as fat.
If you have a sweet tooth, it’s okay to have a cheat day once a week, but you’re better off substituting fruits for candies and other sweets. You can also replace sweet drinks with tea, diet soda, fruit juice or a bit of coffee. Coffee isn’t bad per use when you’re trying to remove gynecomastia, but too much of it isn’t good for your overall health.
Manage Your Carbs
To get rid of gynecomastia as fast as possible, have low and high carb days. During your low carb days, consume a gram of carbs per body weight. Do this for 5 days, then for the next two succeeding days, double the carbs you take, then start the cycle again.
Drink Coffee Prior to Exercise
As was pointed out earlier, caffeine isn’t bad when taken in moderation, and it’s especially good when consumed prior to working out because caffeine forces your body to use more than glucose during workouts. For the best results, drink a cup or two a couple of hours before working out, but don’t add any sugar or cream. And don’t drink any more coffee during the day because that will negate its fat burning properties.
Extreme Diets Don’t Work
Going on a crash diet to eliminate man boobs is not going to work. You’ll just deprive your body of energy and when you’re through dieting, the urge to binge eat will be there and you will regain all the fats that you lost, perhaps even more. Your goal is not just to remove man boobs, but also to get in shape. If you just stop eating you’re going to end up looking thin and lack the energy to do anything.
Your goals should instead be to reduce your calories in a sensible manner as described above. It is much better to go with this method as your body gets used to your new diet.
Eat 6 Meals Every Day
This might sound totally contradictory. After all if you’re trying to burn chest fat, then you should only three meals a day, right? In truth, eating just three large meals a day is disadvantageous versus six small meals a day. Eating several small meals a day burns fat more effectively because of thermogenesis, the heat produced by your body. To lose fats, calculate the amount of calories you consume and distribute these among the 6 meals.
Other Tips and Suggestions
Going on the proper diet is going to make a big difference when it comes to eliminating man boobs, but you need to do a lot more. This means exercising on a regular basis and being more physically active in general. Of course you have to do workouts that are aimed at your chest, but don’t neglect the rest of your body.
Bottom line: you are what you eat, and if you have man boobs it’s likely because of poor diet. But the good news is you can change this and eliminate those unsightly fats on your chest. You just need to be patient and be willing to undergo a dietary change, and coupled with exercise, you’ll notice a difference.
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