How To Lose Chest Fat: 6 Ways To Lose Chest Fat Fast & Safely In 2024

how to lose chest fat
6 effective ways to safely lose chest fat. Photo: MDV Edwards/Shutterstock

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At some point, some men will gain weight in their chests or lose their muscle mass. As more fat collects in the chest, the man looks like he has enlarged breasts and no clear outline of chest muscles. It can also occur due to hormonal imbalances, medically named as gynecomastia.

Gynecomastia[1] is usually caused by hormonal changes, an increase in estrogen, and obesity. It affects 40-60% of men of any age. Although excess chest fat is not a serious condition, it can make men self-conscious.

But you can learn how to lose chest fat and reduce breast tissue in men.

How To Get Rid Of Chest Fat

Some of the best ways to lose excess chest fat are:

  • Exercising.
  • Maintaining a calorie deficit.
  • Staying hydrated
  • Eating a balanced diet.
  • Managing your stress levels.
  • Health professionals may recommend dietary supplements.

6 Effective Ways To Reduce Chest Fat

how to lose chest fat
How to lose breast fat exercise. Photo: Studio Romantic/Shutterstock

There are effective ways to reduce chest fat, but you must remember that losing chest fat takes time. So, you need to stay patient and motivated. 

Here are six effective ways to help reduce chest fat:

Regular Exercising

If you want to shorten your weight loss journey by reducing chest fat quickly, consider adding cardio and strength training exercises that target chest fat, such as deadlifts, push-ups, squats, bicep curls, etc.

The gym is a great place to visit because you will learn various burn chest fat workout routines. Unfortunately, some people cannot afford a gym membership. In this case, you can consult a physiotherapist for further assistance.

Maintaining A Calorie Deficit

A calorie deficit is when you consume fewer calories than you burn. You can lose chest fat together with the general fat accumulated in your body by creating an overall energy deficit. Since the body has less energy, it will utilize the stored fat.

To create a calorie deficit, you must reduce your caloric intake by 500-1,000 per day.[2] That should help you lose around 1 lb or 0.45 kg per week. There are several calorie-counting apps[3] that you can download to determine your caloric need and intake.

Eat a balanced hypocaloric diet to maintain a calorie deficit to eliminate excess chest fat. Meanwhile, you should avoid high-calorie foods such as candies, fatty meats, sugary drinks, and processed meats. These foods add extra calories without offering any nutritional benefits.

Staying Hydrated

Drinking water seems like an unlikely way to lose weight. After all, does it not make you fatter due to water weight? Incidentally, getting rid of water weight involves drinking plenty of water. Water weight usually happens when the body holds on to extra water to make up for dehydration.

One thing to bear in mind is that water does not directly cause fat loss. Instead, it stimulates your metabolism by inducing thermogenesis.[4] Thermogenesis is when your body expends energy to warm the water in the system. Due to heat generation, you will eliminate excess chest fat.

Another indirect way water reduces fat is by promoting a feeling of fullness. When you are full, you are unlikely to overeat. As a result, you will lose weight by controlling your calorie intake and portion sizes. 

Eating A Balanced Diet

If you want to learn how to lose breast fat quickly, you should eat a balanced diet. Some men believe the best way of losing weight is by eliminating carbs; they couldn’t be more wrong. What matters is how many carbs per day you should consume to lose weight. Some experts say that you should consume 100-150 grams.

However, the Institute of Medicine recommends[5] a minimum of 130 carbs per day for optimum health.

Additionally, you should be mindful of what carbohydrates you are eating. Carbs such as white rice, potato products, sugar, and white bread cause weight gain by increasing insulin levels. Instead, you should eat complex carb-rich foods, such as beans, legumes, whole grains, fruits and vegetables.

Proteins support weight loss[6] in the chest by increasing satiety, which means you will not overeat. Also, they have a higher thermic effect than fats and carbohydrates. That is because they require a lot of energy to digest and metabolize. Examples of proteins you can consume include lean meats, legumes, fish, tofu, and nuts.

Managing Your Stress Levels

Whenever you get stressed, your body releases a hormone called cortisol.[7] This hormone creates a surge of energy in your body by stimulating your fat and carbohydrate metabolism. As a result, your appetite increases. That explains why some people resort to emotional eating, which is a quick way of gaining weight.

Before engaging in emotional eating, pause and ask yourself whether you are truly hungry or stressed. By practicing mindfulness, you will differentiate between emotional and physical hunger.

Another thing to do is to find alternative coping strategies. Instead of turning to food to relieve stress, you could engage in hobbies such as cycling, hiking, or reading. Also, you can catch up with your friends or relatives to distract yourself from emotional eating.

Health Professionals May Recommend Dietary Supplements

When you purchase a supplement, be sure to consult your doctor beforehand. The supplements that you use should contain the necessary ingredients[8] for your personal needs. Before starting to use such products, your blood biochemistry, disease history, and other individual characteristics should be encountered. Your health provider may help you find the best supplements and hormonal medication if needed. 

Also, a supplement cannot cause weight loss by itself. Studies show you will lose subcutaneous fat by combining it with a thermogenic protein and a three-week low-calorie diet.

Finally, you must understand the cause of your chest fat. For instance, some men develop man boobs due to having insufficient vitamin D.[9] If you are certain that lacking vitamin D is contributing to your weight gain, you should get a vitamin D supplement. Otherwise, you should consult your doctor to determine the cause of your weight gain before getting one.

What Causes Chest Fat?

how to lose chest fat
What are the causes of chest fat in men? Photo: PRASAN MAKSAEN/Shutterstock

One common cause of chest fat[10] is hormonal imbalances, particularly between estrogen and testosterone levels. When a man has too much estrogen in his system, he will develop feminine features and lose chest muscles, hence the development of man boobs and a general increase in body fat percentage. Hormonal imbalances usually occur due to obesity. That is because obesity increases the amount of adipose tissue, which produces estrogen.

You can also get man boobs due to genetics, although this is rare. Having said that, Klinefelter syndrome[11] is a genetic disorder that causes chest fat. Men with this condition are usually born with an extra X chromosome. Thanks to the extra chromosome, men develop feminine features; case in point, the man’s boobs.

Old age is another reason why some men may develop chest fat. As you grow older, your body distributes fat unevenly in your system. That means there is a chance your chest could be the recipient of these fats.

Still on aging, it is also responsible for causing hormonal changes. As men age, their testosterone levels drop[12] while estrogen dominates. Thanks to the latter’s increase, men develop chest fat.

Some medications[10] are necessary for your treatment, yet they can cause gynecomastia. For instance, antiandrogens, often used for cancer treatment, cause the condition by interfering with androgens or male hormones. If you suspect your medication is causing you to develop man boobs, you should consult your doctor.

Difference Between Gynecomastia And Chest Fat

So far, this article has been talking about how to get rid of man boobs, or gynecomastia. At the same time, we have also focused on how to lose chest fat. Does that mean gynecomastia and chest fat are the same thing? It turns out they are not, despite having the same solutions to getting rid of them.

First, gynecomastia is largely a condition you are born with and caused by hormonal imbalance. On the other hand, chest fat is usually caused by lifestyle choices, e.g., eating unhealthy or sitting for long hours.

You can also distinguish between gynecomastia[10] and chest fat by touching your chest. If your chest feels soft, like the fat in your arms, abdomen, or elsewhere, it is chest fat. Conversely, gynecomastia makes your chest firm to the touch, almost like you have a lump.

Since gynecomastia is a condition you are born with, it may be necessary to correct it with surgery. Some surgical methods used to reduce the condition include mastectomy and liposuction.[13] As for excess fat, you can control it with diet and exercise.

Common Mistakes To Avoid When Trying To Reduce Chest Fat

Do you want to learn how to lose chest fat properly?  There are common mistakes you should avoid. 

For instance, some men resort to quick-fix solutions because they do not want to exercise. It is not unusual to meet men who hope to lose weight by consuming only supplements. Even though some dealers claim they can make you lose weight on their own, you still need to supplement them with diet and exercise.

Some men want to reduce chest fat or general body fat yet are unwilling to change their lifestyles. For instance, some men are unwilling to reduce their alcohol intake. Also, others want to continue eating junk food, despite being notorious for causing weight gain. Such people should understand losing man boobs involves sacrificing the things they like most.

It is no secret that men[14] hate visiting a doctor even when they are seriously ill. Sadly, this is the case with men with recurring gynecomastia. If you keep having man boobs, it may be due to the medications you are taking, liver disease, or alcoholism. By knowing the exact cause, your doctor can prescribe treatment that will treat recurring gynecomastia.

Another mistake people make is in the way they exercise. Some men find strength exercises tiresome, and so they opt for cardio exercises. As much as cardio helps you lose weight, you need to focus on a full workout by incorporating strength-training exercises.

Finally, some men lack patience and expect to lose chest fat in a week. As a result, they get fed up when they do not lose weight as quickly as they hoped. Eventually, these men give up and go back to engaging in poor lifestyle habits, such as smoking and alcoholism.

 Needless to say, they will get fatter and develop more health issues.


Learning how to lose chest fat is necessary. Sure, excess fat in the breast tissue makes you look feminine, but it is not the only thing you should worry about. You need to check with your doctor if there is any underlying health condition.

 Admittedly, you will find it difficult to lose man boobs on your own. With nobody to monitor you, there is a chance you could overeat or drink too much.  Fortunately, you can reduce chest fat by following all the methods in this article.

Frequently Asked Questions

What causes man boobs?

Many factors contribute to man’s boobs. Examples of such factors include old age, hormonal imbalances, obesity, and certain medications, e.g., antiandrogens..

How to get rid of chest fat naturally?

One way to get rid of chest fat naturally is by simultaneously engaging in cardiovascular and strength training exercises. 

What exercise burns the most chest fat?

You need to perform chest exercises alongside cardiovascular exercises to lose chest fat. Therefore, no exercise burns the most chest fat, per se.

How long does it take to lose chest fat?

You can lose chest fat quickly if you adhere to a strict workout routine and diet. Based on your consistency, it can take 6-8 weeks to get rid of chest fat.

Are there medications for losing chest fat?

Typically, medications are not the primary treatment option for chest fat. Nonetheless, you should see a doctor if you think medication is necessary.

Are there specific diets for reducing man boobs?

There is no specific diet for reducing man boobs. All you need to do is to eat a balanced diet containing fiber, proteins, and carbohydrates.

When should I consider seeking medical advice for my chest fat?

You should seek medical advice if your chest fat keeps getting larger. It may be due to the medications you are taking.

Does losing weight reduce gynecomastia?

Losing weight reduces gynecomastia since fat throughout your body is reduced, including the chest. However, if your gynecomastia is due to an underlying condition, medication or surgery may be necessary.

+ 14 Sources

EHproject has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We work mostly with peer-reviewed studies to ensure accurate information. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  1. Neslihan Çuhacı, Şefika Burçak Polat, Evranos, B., Ersoy, R. and Bekir Çakır (2014). Gynecomastia: Clinical evaluation and management. Indian Journal of Endocrinology and Metabolism, [online] 18(2), pp.150–150. doi:
  2. Volkan Yumuk, Constantine Tsigos, Fried, M., Schindler, K., Luca Busetto, Dragan Micić and Hermann Toplak (2015). European Guidelines for Obesity Management in Adults. Obesity Facts, [online] 8(6), pp.402–424. doi:
  3. CDC (2023). Balancing Food and Activity for Healthy Weight. [online] Centers for Disease Control and Prevention. Available at:,nutrition%20at%20your%20calorie%20level.
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  5. Slavin, J.L. and Carlson, J. (2014). Carbohydrates. Advances in Nutrition, [online] 5(6), pp.760–761. doi:
  6. Ju Young Kim (2021). Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. Journal of obesity & metabolic syndrome, [online] 30(1), pp.20–31. doi:
  7. Hewagalamulage, S.D., Lee, K., Clarke, I.J. and Henry, B.A. (2016). Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity. Domestic Animal Endocrinology, [online] 56, pp.S112–S120. doi:
  8. (2013). Office of Dietary Supplements – Dietary Supplements for Weight Loss. [online] Available at:
  9. Melis Pehlivantürk Kızılkan, Sinem Akgül, Filiz Akbıyık, Derman, O. and Nuray Kanbur (2016). Evaluation of Serum Vitamin D Levels in Adolescents with Pubertal Gynecomastia. Breast Care, [online] 11(5), pp.333–337. doi:
  10. Vandeven, H.A. and Pensler, J.M. (2023). Gynecomastia. [online] Available at:,the%20suppression%20of%20testosterone%20secretion.
  11. Los, E., Leslie, S.W. and Ford, G.A. (2023). Klinefelter Syndrome. [online] Available at:
  12. Frank, A., Roberta, Palmer, B.F. and Clegg, D.J. (2019). Determinants of body fat distribution in humans may provide insight about obesity-related health risks. Journal of Lipid Research, [online] 60(10), pp.1710–1719. doi:
  13. Theddeus O.H. Prasetyono, Angelica Gracia Budhipramono and Illona Andromeda (2021). Liposuction Assisted Gynecomastia Surgery With Minimal Periareolar Incision: a Systematic Review. Aesthetic Plastic Surgery, [online] 46(1), pp.123–131. doi:
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Samwel James is a health and wellness coach with over five years of experience assessing fitness and advising clients on behavioral and lifestyle adjustments based on their health conditions and objectives. Through personable healthcare professional, he… See More