How can I get rid of man boobs or moobs? (Fitness query of the day)

I am a 25-year-old man and I have a lot of fat near my chest area. My friends make fun of me because of this, and I get very depressed. It is affecting my confidence, my work and my family life too. Can you tell me some ways to get rid of my moobs?

First of all, there is no point getting depressed. Things will not change with depression, and you’ll be stuck with your moobs if you aren’t inspired enough to work hard and get rid of them.

There are two reasons for the formation of male boobs: Obesity and  hormonal imbalance.  There’s not much you can do if it’s due to hormonal imbalance but in most cases the cause is obesity.

Cardio is the most effective way to get rid of extra fat, including in the chest area. It is the best way to burn calories which in the long term will help you get rid of those moobs. But there’s more to cardio than just getting on the treadmill and running mindlessly for 15 minutes. There’s a way to do cardio properly; one needs to constantly vary intensity and mix things up. (Read: Supercharge your cardio workout)

Supersets (two exercises done back to back without a break) are also great for getting rid of your man boobs. Some weight training exercises that’ll target your chest are dumbbell flyes, dumbbell bench press, incline dumbbell press and straight-arm dumbbell pullovers. (Read: Get a sculpted chest like Hrithik Roshan or John Abraham with these exercises!)

Another factor that you need to consider is your diet. You’re not going to lose weight if you eat like a glutton after exercising. Maintaining your diet is just as important. Here is a sample diet plan for weight loss by renowned dietician Shilpa Mittal.

Breakfast: Start your day with milk and cornflakes, or milk and poha/upma. If you are from northern India, and are into eating parathas, you can still have them but make them healthy. Instead of just aloo paratha have potato mixed with other vegetables and use less of oil/ghee/butter. Similarly, if you are from southern India, you can have idlis, dosa, uttappa but avoid medu wada since that is fried. You can even opt for egg omelette or sandwiches.

Lunch: This can consist of a proper meal like rotis/ bhakri with vegetables, salads and a source of protein from dal/curd/ sprouts/ non-veg dishes like eggs, fish, chicken plus a small helping of rice. Avoid pickles and papads.  

Snacks: This can be mixed dry fruits, seasonal fruits or any fruit you like or a handful of roasted channa or kurmuras.

Dinner: Preferably opt for an early dinner and it can be just like lunch or it can be a single wholesome meal like khicdhi, pulav, briyani.

If all this isn’t working out, you can also try a male breast reduction surgery. A cut will be made by the surgeon around your chest area, and liposuction will be used to suck out the excess fatty tissue. It’s a very popular surgery, and is fast growing in the cosmetic industry.

Hopefully, with proper focus and determination you’ll be able to say goodbye to your moobs. (Read: The simple weight loss guide: All your queries on losing weight answered)

Also read: 

• Fun ways to exercise and lose weight
• Lose belly fat with exercises by Hrithik’s trainer Kris Gethin
• Can weight training help you lose weight?
• Walking for weight loss
• Get fit at your workplace with these expert recommended exercises and tips
• Why is high intensity interval training better (HIIT) for weight loss?
• 4 sexy and unusual ways to lose weight    

Diet and weight loss

• Weight loss diet by expert dietician
• Fad is bad: Say no to diets which promise speedy weight loss
• 6 diet tips to lose belly fat
• Tasty recipes for weight loss
• Eat and lose weight: 10 food items for weight loss!
• Why drinking is bad for your weight loss regime
• 10 superfoods for weight loss

For more articles on weight loss, visit our weight loss section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

 

1. Prev:Get inspired by these star moms’ post-pregnancy weight loss stories
2. Next:Women, lose weight on your hips and thighs with this tip!