Are you having problems with your breasts? Then maybe, you need an effective diet and exercises regimen that can help reduce man boobs.

 Cause of Male Breast Enlargement or GynecomastiaGynecomastia

Enlargement of breast in men can be due to two major causes. This may be due to accumulation of excessive amounts of estrogen in the body or due to obesity.

If you observe well, you may notice that you often see fat men with large breasts. It is because fat builds up in the breasts, just like in women. On the other hand, even if you are not fat, you may also develop large breasts because of eating foods that promote estrogen.

 Other causes of male breast enlargement are the following:

  • Lead exposure
  • Congenital anorchia
  • Klinefelter syndrome
  • Testicular torsion
  • Testicular trauma
  • Malnutrition

 How to Avoid Gynecomastia

Now that you know the causes of male breast enlargement, you may have an idea how to avoid it. Of course, being physically fit is one of the best ways to prevent your breast from enlarging. Aside from that, there are also foods that you can eat in order to avoid gynecomastia.

Do not eat foods that are high in estrogen levels or can convert some elements in your body into estrogen. Here are some of the foods that are high in estrogen and you should avoid them:

  • Tofu
  • Flax seeds
  • Soybeans
  • Sesame seeds

Aside from estrogen-promoting foods, you should also stop eating foods that are very greasy or oily because obesity is also one of the major causes of gynecomastia. These include foods that are rich in saturated fats that increase your LDL cholesterol or bad cholesterol. Here are some of them:

  • Butter
  • Fast foods like burgers and fries
  • Egg yolk
  • Cheese

But, if you are not obese and have large breasts, you can still take egg yolks and cheese because they can also be helpful in your gynecomastia diet.

 What to Do to Reduce Breast Size

 You shouldn’t just avoid eating gynecomastia causative agents, but you should also have an effective diet and exercises regimen that can help reduce man boobs. There are lots of good products in the market which help you produce testosterone and you can also enroll at gyms to build up muscles and burn out fats.

Foods that You should Eat

Foods that increase the levels testosterone in your body are important to be taken. Since breast enlargement is related to high estrogen levels, you should fight it off by increasing the male hormones, especially the testosterone. Here are some of the foods you should take to increase your testosterone level:

  • Oysters
  • Garlic
  • Broccoli
  • Eggs
  • Brazil nuts
  • Bananas

Basically, the foods you must take in should have high protein content. They must promote lean mass to form more muscles rather than fats. Other than those on the list, experts say honey and milk are also helpful. Moreover, you can also eat cabbage to remove excessive estrogens in the body.

Researchers say that when men produce semen, it is accompanied by loss of zinc, just like women losing iron during the time of their menstruation. If you intake zinc-containing foods, it will help your body to create new products of testosterone, therefore, promoting more masculinity and reducing breast size. Some of the foods that contain high amounts of zinc are the following:

  • Cooked oysters
  • Lamb and beef
  • Spinach
  • Wheat germ
  • Cashews
  • Cocoa powder

ExerciseRowing exercises

Adding regular exercise to your daily habit can help your breast to reduce its size. As you know, fats are one of the major causes of gynecomastia. This is why burning them is essential for you.

There are lots of workouts you can do. There are some that you can do at home, while some can only be done in gyms.

The best workout that you can do every day is cardio. A 30-minute run a day can quickly reduce the unwanted fats in your body. If you don’t want extreme running, you can also do walking or swimming. You can also enjoy your cardio by playing certain sports like basketball and others.

If you are in the gym, the best workout to decrease the size of your breasts is the bench press. Start first with low-weight loads. After conditioning yourself, you can already perform 5 sets and 10 reps of it.

Some people don’t have enough cash to buy workout tools or enroll in a gym. Actually, at home, after you wake up or before you sleep, you can also do some exercises that reduce the size of your breasts. One of them is pushups. Start first with few pushups and then gradually increase them up to 100 to 200 times with 4 to 5 sets a day.

Dealing with gynecomastia is really not a difficult task. What you just need are determination and inspiration. Be sure that you follow the effective diet and exercises regimen that can help reduce man boobsthat were discussed above.