Man boobs, moobs, male breasts; all are the name of one single problem that 67% of males around the globe suffer from. This is a very common disorder medically termed as gynecomastia.

Man boobs are very frustrating and embarrassing for men. Many have asked me how to lose man boobs or how to lose chest fat effectively. Men with breasts are considered unhealthy in the society. Of course, there are quite a few easy as well as tough ways to get rid of man boobs; but the most basic idea is to control your diet properly.

After all, man boobs are the result of improper eating or you are overweight. When you do not have an active schedule and happen to sit all day, the fat tissues get accumulated in the chest which is later called man boobs.

If you are really dedicated and have the will power to lose man boobs fast and effectively, you will have to follow the below methods without any excuses, as there is no other miracle that will help you get rid of man boobs other than these.

Technically, gynecomastia surgery is the fastest way to reduce man boobs. It takes approximately three to four hours. But that is not what we want. We want to lose man boobs naturally so that there are no scars on chest and no huge costs involved.

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So, in order to lose man boobs easily, quickly and effectively, below are the three very important parts that you will need to perform regularly and with dedication. Skipping even one of the three will make you lose the quest of reducing man boobs fast.

How to Lose Man Boobs:

  1. Maintain strict diet (Secret Diet plan given below)
  2. Aerobics and Cardio Exercises
  3. Focusing on chest using Weightlifting
  4. Miscellaneous and Bonus tips

Following the above techniques for a period of 6 months will help you lose man boobs fast and you will become flat, just like the man in the image below.

So, you have man boobs probably because you are overweight and obese. To get rid of man boobs, you cannot just focus on reducing man boobs alone. You will have to work on stimulating entire body. So let’s start with Mission – Bye Man Boobs.

1. Vegetarian Diet to Lose Man Boobs

90% of diseases and disorders related to body fat and obesity are because of improper diet that we follow. 10% being the genetics and lifestyle habits.

So, first and foremost thing you have to do is tap the power of a healthy diet. Maintaining a healthy diet will not only help you lose man boobs fast but also get your overall health at the top level.

An unknown recipe of all Hollywood’s hulk superstars is only two. Eliminating sugar intake in any of their meals and reducing intake of carbohydrates. Sugar and food with carbohydrates are number one culprit of what your body looks like today.

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Sugar is hardly required by your body. Even the smallest amount of sugar you gulp in, the pancreas have to ejaculate insulin to decrease the sugar level. When your body itself wants to keep sugar at bay, why bother adding it to your diet?

Second being the carbohydrates, avoid food such as potatoes, bread, white pasta, rice and other starchy food. Carbs are converted to glucose which the blood absorbs in. These carbs later end up as fat in your body, thus accumulating the fat tissues causing man boobs.

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However, below food, although containing carbohydrates are indeed good for the body and should be taken more in your daily diet.

  • Soya Bean products
  • Whole grain pasta and bread
  • Fruits
  • Vegetables

Secret Ketogenic Diet

Breakfast: Low-fat yoghurt, Toasted nuts, Oatmeal, Almond flour waffles, Chia pudding

Dinner: Buttered Steak and Broccoli salad, Fresh soups instead of processed soups, Zucchini Noodles, Cauliflower rice, Flax tortillas and Taco salad.

Snacks: Lettuce wraps, Dehydrated vegetables, low carb cookies.

Beverages: Water, Tea, light Coffee, Diet soda with lemon.

Bottom line: Just by cutting out on sugar and carbohydrates, you will make significant changes in your diet which will stop the accumulation of more fat in your chest.

In the next steps, exercising and weight lifting will help you eliminate the existing fat on your chest and lose man boobs fast.

2. Aerobics and Cardio Exercises:

It is no rocket science that cardio and aerobics are the best ways to reduce fat not only on man boobs but the entire body. These workouts affect the chest and tummy directly.

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Now, before you start with these exercises to lose man boobs, make sure you are following the above diet strictly for at least one week. Since cardio involves a heavy body workout, elder aged men may not be able to perform them. The best tip for you aged guys out there is to jog and run in your lawn or garden every morning for 30 minutes and make sure you sweat.

Cardio Workout

Easy Workout: These workouts can be done by anyone aged between 17 to 50 years of age. They are of low intensity but done for relatively long time. Running on cycle for slow speed and walking at maximum level 5 come under easy workout. Perform them for at least 20 minutes. Recommended for people who are not much fit.

Vigorous workout: Recommended only for those who are quite fit and capable of heavy workouts. Run at a higher speed and cycle at a mountain workout level for 2 sets of 10 minutes.

In either of the workouts, sweating for most of the time you workout is most important. If you do not sweat, no amount of time performing these exercises will work. The vigorous workout will also help you boost metabolism which will ultimately help you burn more calories for another 5 minutes even after you stop cardio.

how to lose man boobs

On the other end, aerobics too can help you burn a high amount of calories while having the fun of dancing to music. Recommended if you are not a gym guy. Aerobics is a fun way of burning calories quickly!

Other exercises:

  • Flat bench press – 4 sets
  • Incline press – 3 sets
  • PEC DEC flyes – 3 sets

3. Weight Lifting

Take good rest between cardio, aerobics and weight lifting exercises. Stay hydrated with a good intake of water all the time to avoid getting hungry all the time. Weightlifting is one of the few techniques to lose man boobs.

Cable Crossovers 

lose man boobs fast

  • Place yourself in the centre of pulley machine and grab the handle. Step your upper body in, a foot and with the elbows at an angle, try to feel the muscles getting stretched in your chest.
  • Perform 3 sets of cable crossovers workout. This will help you stimulate the muscles and fibres in your chest and burn fatty tissues in the chest.

Incline Dumbbell Presses

how to lose man boobs

  •  With an angle of 20 degrees, settle down on the bench with light weight dumbbells in both the hands. Now, extend your arms in vertical position and slowly shift horizontally. This will stretch your chest muscles and stimulate it.
  • Repeat the above steps for a set of 3.

Flat Dumbbell Presses

how to get rid of man breast fast

  • Settle down on a flat bench, obviously. Lie down on the bench holding dumbbells on both the hands, of a weight you can easily pick up. Take your hands vertically such that they are in the middle of your chest.
  • Now, move your hands down on your sides while exhaling out. Repeat the steps 25 times for a set of 3.

The above workouts are to be performed after your cardio session in the gym, at an interval of 15 minutes. Continue these workout sessions for next 3 months. It is highly recommended you do not skip a single session out of these 3 workouts.

Once your metabolism is built up, there is no stopping you. Fat on the chest will burn out fast with the help of these workout sessions.

4. Misc and Bonus tips

Swimming at least twice a week can help you with the hand exercise which is connected to the fibres and fatty tissues in man boobs. Playing outdoor sports will work equally great as that like aerobics. It will boost your metabolism to a great extent.

Take steam and sauna twice a week. The amount of sweat that comes out of the body is mind blowing. It will boost the fat burning capability. Taking steam or sauna immediately after swimming is very much recommended.

Your call

Here is a really helpful video on how to lose man boobs with over a million views! We have attached it below for your comfort. Do check it out.


The ball is in your court now! Follow all the above methods step by step, with full dedication and we can guarantee you that you will lose your man boobs fast. You will no longer feel embarrassed and can proudly wear a tight T-shirt in a party!

If you have any questions, do write to us about it in the comments below and if any of your friends have a question on how to lose man boobs, you know where to send them to. Save this link or share it with all your friends having man boobs, it’s Free!

Stay fit and healthy.