How To Reduce Breast Size Without Surgery

Enlarged breasts on men can be an embarrassing issue. This issue can be caused by lifestyle factors as well as an hormonal imbalance in your body, a medical condition known as gynecomastia.^[1] You can take practical steps to address this issue if you have enlarged breasts due to weight proceeds or gynecomastia. Work on managing your breast size by maintaining a salubrious diet and doing exercises to strengthen your chest and fire torso fat. If your enlarged breasts are caused by a hormonal imbalance, talk to your doctor about medical handling options.

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Adopt a low-fatty nutrition. Your breasts consist of more often than not lipids, or fatty cells. Cutting downwardly on empty calories and fat heavy foods can assistance to reduce the fat on your torso, including the fatty in your breast surface area.^[2]
- Get for healthy sources of poly peptide like lean meats, tofu, and beans. You should also accept a healthy remainder of the iv other major nutrient groups in your nutrition, including fruit, vegetables and legumes, grains, and organic dairy. Avoid any fat heavy options and select low sugar, low fat options.^[3]
- Become into the habit of reading food labels and avoid whatever foods that contain processed or artificial ingredients. Fresh foods are always all-time, especially when combined with healthy grain options similar quinoa, couscous, and brown rice.
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Brand weekly repast plans. To stay on peak of your good for you diet, you may create weekly repast plans where you lot choose healthy recipes to make for the week. Cull a convenient day to go grocery shopping, list in hand, for the ingredients for these recipes and so yous can brand them easily throughout the week. You should likewise plan for leftovers to take for tiffin at work or as healthy snacks throughout the day.^[4]
- You may want to determine your daily calorie intake and program your meals around your allotted calories per a day. Counting calories can help you control what you eat and ensure you take enough energy to do exercise and become through your day.
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Cut back on your alcohol consumption. Alcohol and other substances, like marijuana, amphetamines, and methadone, accept been shown to cause gynecomastia. Try to limit your consumption of alcohol and uncontrolled substances and then your male person breasts exercise not become larger over time.
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Do not use estrogenic herbal products. Herbal products made of plant oils, such as tea tree or lavender, have been associated with the development of gynecomastia. This could be due to the weak estrogenic activity in herbal products. In other words, these plants incorporate substances that act like estrogen, one of the main female sex hormones.
- Plant estrogens can be found in soy beans, certain whole grains like flaxseed, rye, and millet, and some legumes (peas, beans, and lentils).^[5]
- Do not apply shampoos, soaps, or lotions that contain estrogenic plant oils. Yous should likewise avoid applying these oils in their pure form on your upper body area.
- To lower high estrogen levels in men, see: How to Lower Estrogen in Men.
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Stick to organic meat and dairy products. Many food animals are given hormones to promote growth or milk production. There is some evidence that eating hormone-enhanced meat or dairy products tin can impact how our bodies produce hormones.^[six] Eating organic meat and dairy products from animals that have not been given hormones may help you lot prevent or reduce symptoms of gynecomastia.
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Avoid medications that tin can cause gynecomastia. Certain medications accept been shown to cause gynecomastia or make this condition worse. Y'all should avoid the following medications or speak to your doctor if you are already on these medications:
- Anti-feet medications, such as diazepam (Valium), also equally tricyclic antidepressants. If you are currently on anti-anxiety medications or antidepressants, talk to your doctor most reducing your dosage. Never stop taking your medication without the communication of a doctor.
- Medications to treat prostate problems, such every bit anti-androgens (flutamide, finasteride, and spironolactone).
- Medication to treat AIDS. Men who are HIV-positive tin can develop gynecomastia due to treatment for HIV and AIDS.
- Anabolic steroids and androgens.
- Certain antibiotics.
- Ulcer medications, such equally cimetidine (Tagamet).
- Certain eye medications, such as digoxin (Lanoxin) and calcium aqueduct blockers.
- Chemotherapy as part of cancer handling.

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Use exercise to reduce your male person breasts. If you are experiencing enlarged breasts due to weight gain and/or puberty rather than a hormonal imbalance, y'all tin can do exercises to strengthen and tighten this area.^[vii] The issue tin also be helped by maintaining a good for you diet. However, if you suspect that your breast size may exist acquired by a hormonal outcome (i.e., gynecomastia), you should run across your physician for a diagnosis. You may then consider surgical options to remove fatty in this area.^[viii]
- Earlier you endeavour any methods to reduce your breast size, work with your doctor to figure out the underlying crusade of your enlarged breasts. Your md can help you decide if diet and exercise are the best solution for reducing your breasts.
- Gynecomastia is oftentimes caused past hormonal imbalance, where your body is producing less testosterone and more estrogen. This can then lead to enlarged breasts. You can experience enlarged breasts during puberty and every bit an adult, with men commonly developing gynecomastia between the ages of 50 and fourscore. Men with gynecomastia may have breasts that feel tender, sensitive, and appear bloated.
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Do chest presses. Yous can exercise chest presses using dumbbells at home or at the gym. Chest presses will assist to work out your chest muscles, tightening them and reducing the saggy appearance of your breast area.
- Lay down on a flat or slanted exercise bench with your dorsum against the bench. Concord a dumbbell in each hand.
- You can employ ten to fifteen pound (4.5 to 6.eight kilogram) dumbbells if you do not use gratis weights often. Otherwise, use dumbbells that experience heavy, merely not impossible to pick upwards.
- Breath in and bend your elbows until your upper arms are parallel to your chest. So, exhale equally you push button up slowly property the dumbbells until your arms are directly. Make sure there is a trivial bend at your elbows so you do non lock out your arms.
- Hold the position for two seconds and and then inhale as you return to the starting position, with your upper arms parallel to your chest.
- Echo this for iii sets of 10 reps iii to iv times a calendar week. You may integrate chest presses into a total body workout routine that you do several times a week. Continue in mind information technology is more effective to do a total body conditioning to tighten up your muscles rather than target 1 muscle group, such equally your chest muscles.
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Endeavour push ups. You can get-go with normal push ups, if you are new to push ups, so transition into more than difficult variations, such as decline push ups.^[9]
- To do normal push ups, place your hands a little wider than your shoulders on an exercise mat. Then, stretch your legs behind you so they are hip width autonomously. Brand sure you are on the balls of your toes, with your legs directly and potent. Flatten your lower back then your hips are in line with your shoulders.
- Inhale as you hold the starting position and breathe as y'all slowly bend your arms and lower yourself towards the floor. Just drop down low enough for your chin to well-nigh graze the floor and then inhale as you button yourself back up. Repeat this for three sets of 10 reps, 3 to 4 times a calendar week.
- To do a variation, like refuse button ups, identify your feet on an exercise bench or the second step on a set of stairs. And then, place your arms wider than shoulder width on the floor so your upper body is on a refuse. Exercise three sets of x reps of refuse button ups, three to four times a week.
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Do bench presses. Bench presses are a more advanced do you tin can do at the gym or at home using a demote printing bar. This practise is great for strengthen your breast muscles and building your arm strength.^[x]
- First by determining your hand positioning on the bench printing bar. Lie downwards on the bench and unrack the bar, with no weight on it. Lower the bar slowly to your chest and note where your forearms are. Your forearms should exist as close to vertical as possible as you lower the bar. Your grip should be potent and comfy on the bar as you raise and lower information technology.
- You lot may want to start with a lower corporeality of weight on the bar and so piece of work your way upward. Make sure your feet are firmly planted on the floor and your knees are bent at an 80 degree angle.
- Exhale every bit you unrack the bar and tighten up your intestinal muscles. Inhale every bit you lower the bar all the way down towards your sternum until it hovers just above the heart of your chest. Allow the bar lightly touch your chest, and avoid letting the bar bounce or hit your chest. Then, breathe as you lot enhance the bar dorsum to the starting position.
- Offset with four to viii reps and so increase the amount of reps you do over time. You may integrate bench presses into an overall conditioning routine to strengthen your pectoral muscles.
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Use a rowing machine. The rowing machine is a fun manner to build cardiovascular force and work out your back, abs, shoulders, and legs. While the pectorals are not involved in the rowing motion, rowing exercises can help burn down calories for all-over fat reduction. Rowing is also a bang-up fashion to balance out other exercises that focus on your chest muscles.^[11]
- You can find seated rowing machines at your local gym or buy 1 for home utilize online. Try to spend at least 30 minutes on the rowing machine and maintain a steady pace as you row. You should be working difficult enough on the rowing automobile to pause a sweat, every bit this volition indicate you are really working your centre and lungs.
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Commit to an interval training program. It is often more constructive to work out your entire trunk, rather than effort to target one detail area or muscle group. You lot can create an interval training programme where the focus is on your chest muscles also as your overall health. Interval training involves doing a serial of brusk, intense exercises besides as exercises that are less intense and take longer to perform. This type of grooming tin can exist great for weight loss and fatty burn.^[12]
- You may create an interval training plan where you lot do quick, intense exercises like turn down button ups and breast presses, followed by cardio on the rowing machine and bench presses exercises.
- You lot should attempt to as well include exercises for your legs and core in your interval grooming program so it is well counterbalanced. Inquire a trainer at your local gym for advice or look up existing interval training programs online that include upper body exercises.

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Talk to your doctor about your surgical options. If you take tried exercise and dietary changes to no avail, or if you have a medical issue that is causing your gynecomastia, y'all may consider chest reduction surgery.^[13] Y'all should prepare a consultation with a plastic surgeon about male breast reduction surgery to ensure it is right for your condition.^[14] ^[15]
- You can ask your GP for a referral to a plastic surgeon who specializes in chest reduction surgery for men. Yous may want to set up consultations with several surgeons to find one that is right for you.
- Though breast reduction surgery is an effective way to reduce your breasts, you will need to also maintain a good for you weight, balance your hormonal levels, and avert certain drugs to reduce the chances of developing gynecomastia once more.
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Hash out the procedure with the surgeon. Before you commit to breast reduction surgery, you should sit downwards with the surgeon and accept her outline the procedure from start to finish.^[xvi]
- You will be put under general anaesthetic during the procedure, which should take around ninety minutes. Fatty tissue will be removed through an incision around your nipple. The surgeon may besides make cuts downwards your breast to move excess tissue and then reposition your nipples.
- You volition demand to recover overnight in the hospital and allow yourself a few days off to residuum. You volition besides need to avoid whatever strenuous activity up to half dozen weeks subsequently the operation. You will accept to wear an elastic garment after the functioning to assist with healing and recovery.
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Be aware of the risks associated with the procedure. Though breast reduction surgery is frequently very effective, the surgery tin can leave cerise and lumpy scars in the area. They may appear for several months and so fade gradually over time.^[17]
- You are also at risk of losing sensation in your nipples and having uneven nipples as a consequence of the surgery.

Add New Question

Question

Why are my male breasts so big?

Mohammad Dar, Md
Board Certified Internist & Health Policy Director

Dr. Mohammad Dar (MoDar) is a board certified Internist based in Boston, Massachusetts. With over 7 years of feel in the medical field, he is skilled in epidemiology, healthcare, and wellness policy. Dr. Dar has had a myriad of experiences in healthcare, including working on the implementation of the Affordable Care Human action at the White Business firm Part of Wellness Reform, volunteering in rural Uganda with public health initiatives, and leading policy and on-the-ground COVID-xix operations during the pandemic. He has also worked on a number of innovative public health and insurance reform initiatives in Massachusetts. Dr. Dar received a BS in Prison cell and Molecular Biological science and History from The Academy of Michigan and an Doctor from The University of Michigan Medical School. He completed his residency training at Harvard Medical School and Brigham and Women'south Hospital, from which he received the Golden Stethoscope Award.

Lath Certified Internist & Health Policy Director

Expert Answer

Enlarged breast size can come up from a number of sources, including excess fat tissue, excess gland tissue, or other lumps or masses in the breast.
Question

What causes males to accept big breasts?

Mohammad Dar, MD
Board Certified Internist & Wellness Policy Managing director

Dr. Mohammad Dar (MoDar) is a board certified Internist based in Boston, Massachusetts. With over seven years of experience in the medical field, he is skilled in epidemiology, healthcare, and health policy. Dr. Dar has had a myriad of experiences in healthcare, including working on the implementation of the Affordable Intendance Act at the White House Function of Health Reform, volunteering in rural Uganda with public health initiatives, and leading policy and on-the-ground COVID-xix operations during the pandemic. He has too worked on a number of innovative public health and insurance reform initiatives in Massachusetts. Dr. Dar received a BS in Cell and Molecular Biology and History from The University of Michigan and an Dr. from The Academy of Michigan Medical School. He completed his residency grooming at Harvard Medical School and Brigham and Women'due south Infirmary, from which he received the Gold Stethoscope Award.

Lath Certified Internist & Wellness Policy Managing director

Adept Respond

Backlog fatty tissue is the nearly common cause. This tissue feels uniform throughout the chest without any changes in density from border to center. Thankfully, this is unremarkably benign, and is best treated with weight loss or by seeing a plastic surgeon as a last resort.
Question

When should I worry about my breasts?

Mohammad Dar, MD
Board Certified Internist & Health Policy Director

Dr. Mohammad Dar (MoDar) is a lath certified Internist based in Boston, Massachusetts. With over seven years of experience in the medical field, he is skilled in epidemiology, healthcare, and health policy. Dr. Dar has had a myriad of experiences in healthcare, including working on the implementation of the Affordable Care Act at the White House Office of Wellness Reform, volunteering in rural Uganda with public health initiatives, and leading policy and on-the-basis COVID-19 operations during the pandemic. He has also worked on a number of innovative public health and insurance reform initiatives in Massachusetts. Dr. Dar received a BS in Cell and Molecular Biology and History from The University of Michigan and an Doc from The University of Michigan Medical School. He completed his residency preparation at Harvard Medical Schoolhouse and Brigham and Women'south Infirmary, from which he received the Golden Stethoscope Award.

Lath Certified Internist & Wellness Policy Managing director

Expert Answer

Yous should definitely meet a doctor if y'all find whatsoever tissue that'due south different in density from the residual of the breast. It might exist rubbery, tender or non-tender, located at the nipple, or located farther from the center of the breast. Your doc tin help figure out the problem and come up with an appropriate treatment program.

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If your breasts feel painful and very tender or if you notice discharge coming from one or both breasts, you should run into your dr. right abroad.
Enlarged breasts on men tin can develop due to health issues like hypothyroidism, tumors, kidney failure, and liver failure. See a doctor if you are at all concerned about whatsoever of these health problems.

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Article Summary X

If you desire to reduce your breast size, beginning by cutting downwards on fatty foods to reduce the lipids, or fat cells, in your breast area. Instead, opt for good for you proteins like lean meats, tofu, and beans. If that seems as well much at once, endeavour avoiding fat foods two days a week and gradually cut downwards over time. To further reduce your breast size, burn off excess fatty through upper-body exercises such every bit chest presses, bench presses, and push button ups. To find out when getting breast reduction surgery might exist the best option, keep reading!

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