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Everybody has breasts. However, for most men, breasts develop as they do in women. Breast enlargement in men can be a result of several conditions. In some men, swollen breast tissue is a result of a medical condition called gynecomastia. However, in most men, man boobs are a result of having excess fat on the chest. Man boobs are a common problem. About 30% of all men struggle with man boobs at one point in their life. 

Let's face it. Looking down your chest and seeing a cleavage can be a nightmare. But then, there are ways you can get rid of man boobs. Read on for effective ways to get rid of man boobs.

1.    Clean up your diet.

For most men, moobs are a result of excess fat on the chest. Diet changes are an effective way to get rid of excess fats in your body. Reduce the number of calories and eat a balanced diet. Do you know how much food you eat? Most people don't. Tracking your food intake can be an eye-opener. You might want to eliminate your intake of low-fat foods, sugar-containing foods, dairy, gluten, and ultra-processed food. Cut these foods from your food diary and replace them with whole grains, lean proteins, vegetables, fresh fruits, and other healthy foods. 

2.    Exercise.

You can't lose weight in one specific area of the body. However, you can exercise to strengthen muscles in particular areas. Regular cardiovascular exercises are appropriate if you want to lose weight. However, chest workouts will help you lose man boobs faster. Some decent bodyweight exercises for the chest include:

• Push-ups
• Barbell bench press
• Typewriter push-ups

Tips: Don't focus only on your chest. A total-body approach is essential if you want to lose body fat fast.

3.    Get a check-up.

If those puffy nipples are a result of excess fat on the chest, you can get rid of them using the above methods. If not, there are other causes of gynecomastia that can only be diagnosed by a doctor. Other possible causes include:

• Hormonal imbalance
• Breast cancer - Well, this is rare, but it's possible.
• Steroid use - Steroid use can result in hormonal imbalances.
• A breast abscess - This is a breast tissue infection.
• Hypogonadism
• Cirrhosis
• Malnutrition

Gynecomastia can be treated using some medications or surgery. However, first, the cause must be determined. Medications that are used to treat breast cancer may be used to get rid of man boobs. They include aromatase inhibitors and tamoxifen. In some cases, man boobs won't disappear after making dietary changes, exercising, or initial treatment. In such cases, your doctor may advise surgery.

Surgical procedures used to treat gynecomastia include:

• Liposuction - This is used to remove excess fat from the breast using a tube called a cannula.
• Mastectomy - This surgery is used to remove excess breast tissue or cancerous cells from the breast.

Man boobs can be embarrassing and stressful. Unless you opt for surgery, it can take some time to get rid of them. Fortunately, there are nipple covers for men, which you can use to improve your appearance as you work to get rid of those puffy nipples.