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How to get rid of breast fat for males – home remedies and exercises

How to get rid of breast fat for males - home remedies and exercises

Breast fat can be a point of huge embarrassment for men, and it can be caused due to different reasons. Fat in the breast region during puberty is very common amongst boys and it does not actually need any special attention, as it naturally goes away with age. Excessive breast fat in men over the age of 20 can be caused due to two reasons. One condition is called Gynecomastia caused due to hormonal imbalance in the body and it needs medical treatment along with other measures to get rid of that extra fat. However, if the condition is not extreme, it can be cured through simple hormonal treatments. The other type of breast fat, which is called as Pseudogynecomastia is caused due to accumulation of subcutaneous fat in the area and just like belly fat it can be reduced through exercise and proper diet. The second condition is much more common in people and it can seriously affect the confidence of a man.

To get rid of this extra fat in the breast region of males it is essential to resort to a diet that is low in fat content. Staying away from alcohol can also be helpful to reduce this bunch of fat which does not go away very easily. Along with dietary changes you need to implement a rigorous exercise regime in your daily lifestyle and there are also some home remedies that can be helpful to reduce breast fat. However, the best effects of home remedies can be observed only after proper dietary changes and exercises.

Exercises for getting rid of breast fat in men

Push ups

Push ups

Pushups can be very effective to tone up the upper body. Lay on your stomach with your legs stretched and palms placed on the floor by the sides of your shoulder. Now with the help of your hands push your upper body up, once you reach the top position start getting down but do not touch the ground. Then repeat. You should start with 7 sets of 8-10 repetitions and increase as you go.

Dumbbell bench press

Dumbbell bench press

This weight training is extremely effective for toning up the muscles of chest and can be very effective for reducing breast fat in men. Lie down on a flat bench with one dumbbell in each of the hands. Now, raise one dumbbell up holding it in front of your shoulder. Trace back and repeat. You can do the exercise with two hands together or one hand at a time or a combination of both. Start with 6 sets of 10-12 repetitions and increase the frequency as you go to get quick results. You also need to increase the weight of the dumbbell with time to get the best effects.

Incline dumbbell flies

Incline dumbbell flies

This is a modification of bench press that tones up the chest muscles. Lie on a slightly inclined bench holding two dumbbells in two hands, keeping your hands sidewise in a straight line from your shoulder. Now pull your hands up and close while holding the dumbbells till they touch. Now trace back your hands to the starting position. You should start with 5 sets of 12-15 repetitions and increase with time. You can also opt for dumbbells of higher weight with time to get the best results. You can also do flat dumbbell flies to introduce variety in your exercise regime.

Incline bench barbell press

Incline bench barbell press

Incline barbell bench press shapes the upper chest and reduce the sagging fat. Lie on an inclined bench holding a barbell of appropriate weight on your hands. Now press the barbell upwards in a thrust and ensure to take the pressure on your upper chest. Bring the barbell down slowly on your upper chest and repeat. You need to do at least 4 sets with 10-12 repetitions initially.

High impact cardio exercises

High impact cardiovascular exercises can be highly effective to burn out the overall body fat including the breast fat in men. Resort to cardio exercises like jogging and aerobics to ensure that you burn out the extra fat in your body. Running and cycling can also be very effective cardio exercises. Taking up a sport like soccer can also be very helpful to reduce the total body fat. Swimming tones up all the body muscles and hence can be an effective exercise for breast fat reduction in men as well.

If you have breast fat, keep in mind that to get results you need to go through rigorous exercises. Normal 3 days a week exercise regime might not be suitable for losing breast fat in men. You need to go for daily exercises or at least 6 days a week. Obviously you can plan your schedule with heavy and medium workouts and include different types of active sports in your lifestyle to keep it more enjoyable.

Here are some home remedies that can be useful for reducing breast fat in men when used along with proper exercise and diet.


Turmeric is believed to be highly efficient in reducing breast fat in men. It has estrogen blocking effects which is often a cause of enlarged breasts in men. In addition to that, it has been found through researches that turmeric has the ability to prevent differentiation of the fat cells and results into natural apoptosis of fat cells. Include turmeric in your diet to get the best natural effects of turmeric in reducing fat. You can have raw turmeric as well in the morning to ensure more fat burning. Using a paste made up of turmeric on the fat in the breast area can also be effective.


The roots of this plant from the coffee family has been found to be naturally effective in reducing the estrogen level of the body and is also believed to burn body fat by increasing the rate of metabolism in the body. You can prepare a concoction of manjistha root and add it to your tea to get the best effects of this natural remedy.

Hot oil massage

Hot oil massage is being used in India from ancient times for toning muscles. Heat some olive oil in a steel container and massage the oil in the breast area for 15 minutes. Leave on for some time and then wash off with water. You should repeat the massage at least twice a day along with proper exercise and a regulated diet to get the best results.

Lemon juice

Lemon juice mixed with honeyand warm water is believed to burn fat quickly. Take a glass of warm water and mix it with lemon juice and a spoon of honey. Drink this in the morning before starting your exercises. It can be helpful to boost your metabolism rate.

Fish oil

Omega 3 fatty acids increase the rate of metabolism in the body and they are helpful to burn down fat. Fish oil is a rich natural source of Omega 3 fatty acids and hence it can be helpful for reducing breast fat in men. You can either include fishes like Tuna and Salmon in your diet in high quantity or have fish oil capsules to get the best effects of Omega 3 fatty acids.

Flax seeds

Flax seeds also contain high amount of Omega 3 fatty acids. So, just include these seeds in your diet and it can help you to lose the extra fat quickly.