Men of all ages can collect fat in the chest, which is frustrating and shameful for some. Often such a situation is easily reversible or disappears automatically. Some diseases, however, favor the presence of fat in the region, such as gynaecomastia. These diseases can be related to hormonal imbalances and have to be treated by a doctor. In the rest of the cases, nutrition and physical activity promote the reduction of the fat content of the body as a whole and consequently reduce the excess of breast fat. Talking to your doctor and changing your lifestyle can help keep this problem under control and even reverse it.
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Showing the sternum and the upper body
Include aerobic exercises in your routine. Although they do not necessarily make the body stronger, such activities accelerate weight loss and thus lower the body fat percentage. As the body fat decreases, the muscles become more visible. Record the exercises for your entire body. In addition to strengthening your arms and chest, it is important and useful to do exercises that work the legs, the back and the stomach. Try to combine cardiovascular exercises with bodybuilding to achieve better results.
Make changes to the diet to eliminate excess fat
Cut calories. To lose weight, especially excess fat, some calories from the diet will have to be cut. Caloric deficiency will help eliminate local fat in the chest. Cut out the carbohydrates. For those who want to lose weight quickly and want to eliminate breast fat, experts recommend a low-carbohydrate diet. According to research, this type of diet is the one that promotes the fastest fat loss. Eat more proteins. An essential nutrient in every diet, protein helps to lose weight and gives you the energy you need to train.
Eat a lot of vegetables. This is one of the most important food groups: besides foods with a low calorie content, these foods are usually rich in fiber, vitamins, minerals and antioxidants. Refrain from mess. Junk food (such as snacks and biscuits), fast food and sweets should play a very limited role in food. The goal to lose weight can be damaged by the excess calories and fats of these foods. Hydrate yourself every day. Drinking the recommended amount of water helps you lose weight and gives you the energy you need to train.
Include other changes in daily practice
Talk to a doctor. Plan a consultation and discuss your problems. There are cases where the accumulation of fat in the breast in men has to do with hormonal imbalances that can be treated with medication. Wear compression sweaters. Compression T-shirts are very tight pieces that help to hide excess fat. Evaluate the possibility of cosmetic surgery. If there is no reduction of breast fat after using the weight loss methods suggested above, it may be necessary to find a plastic surgeon.