How to Lose Chest Fat (AKA Man Boobs) For Men

How to Lose Chest Fat (AKA Man Boobs) For Men

Chest fat aka man boobs aka moobs is often an upsetting side effect of sedentary lifestyle and a bad diet. While gynecomastia [1] might be a serious problem, what you are suffering from is, most likely, the excessive fat that can be dealt with. Moobs are often the reason men can’t enjoy their lives in full. They are afraid to go to the beach and avoid pool parties. Learning how to lose chest fat is compulsory to being satisfied with your body.

Moobs Conquered: How to Lose Chest Fat Fast

Proper Diet

There is no such thing as a “spot weight loss”. If you want to learn how to lose chest fat, you need to find out how to do it all over your body. The key to losing moobs is a proper diet. No exercises in the world can give you a lean body if you indulge on junk food. That’s why before setting up your workout routine, you need to start with cleaning out your refrigerator.

Start Counting

If you want to lose weight, you need to eat fewer calories than you burn. It’s as easy as one-two-three, so start counting. A healthy adult male needs about 2000 calories a day to function normally. You can calculate precisely how many calories you need to eat to lose weight by using a simple formula. [2] Before you take a product off a grocery store shelf, look at the caloric value. While this might be complicated at first, you will soon learn the approximate value of all the food you eat and it will become a part of your daily routine.

Forget Processed Food

Processed, fried, and packaged foods are your worst enemies. The high saturated fat content pumps up the fat in no time. For example, a juicy hamburger from a fast food venue contains about 700 calories. Which means you can only eat about 2 – 2,5 hamburgers a day and nothing else without passing your calorie limit. Meanwhile, processed foods are often high in estrogen which is the best friend of your chest fat. Stay away from the soy products for the same reason.

Limit Carbohydrates

When you eat carbohydrates, such as white bread, pasta, rice, and potatoes, your body turns them into sugar. Besides boosting your blood sugar levels, it adds fat to your chest area. There are many healthy sources of carbohydrates, such as leafy greens, dark green or bright yellow and red vegetables. [3]

Pay Attention to Proteins

Lean meat, fish, eggs, yogurt, cottage cheese, milk…the list goes on and on. Proper protein intake stimulates good metabolism while helping you build muscle mass. Protein is much easier for the body to burn than carbohydrates

Schedule Your Meals

Instead of eating 3 times a day, try to eat at least 5. While this might seem counterproductive, eating more often won’t just stimulate your metabolism, it will keep you from gaining weight. Never allow yourself to go hungry. If you feel hunger, it means you’ll have a hard time not indulging on forbidden food. Eating more often will allow you to avoid hunger while enjoying smaller portions. Try to schedule your meals at regular intervals. [4]

Cook Your Meals

You can only be completely sure of the calorie content in your meals if you cook them from scratch. Whatever you buy at the grocery stores, such as snacks and frozen dinners, are often made out of low-quality products and contain saturated fats. Cook lunches and take them with you to work in order to avoid the temptation to order pizza or buy chips.

Learning how to lose chest fat with the proper diet might take time but the results will pleasantly surprise you since the positive effect will be obvious all over your body.


Knowing how to lose chest fat by eating right is not enough. Overtime, you might get rid of your boobs with the diet alone, but if you want fast results, you must set up a good workout routine.


Cardio is the king (or the queen?) of all exercises. In the case of moobs, it can be a savior. Running, cycling, kickboxing, swimming or just walking will help you burn enough calories to get rid of the excess fat all over your body including your chest. Start with running for 10 minutes a day and add 1 minute daily until you get to a 30-minute run.


When people are trying to find out how to lose chest fat, they immediately ask about pushups. Pushups target the pectorals – the muscles located below your chest fat. By pumping up those muscles you will visually increase the size of your chest which is not always what you want to happen. Men are often frustrated when they see their chests growing instead of getting smaller. However, when coupled with a good diet, the pushups are a wonderful exercise. They don’t just sculpt your chest, they improve your posture and work the shoulder and back muscles. [5]

Barbell Bench Press

If you are after strengthening your chest muscles, the best exercises are barbell bench presses. A study sponsored by American Council on Exercise [6] showed that barbell bench presses are the most effective exercises for your pectoralis major – the chest muscle. So if you are not afraid of a beefed up chest, the barbell bench presses are for you.


If the excess fat on your chest is caused by hormonal imbalance, then one of the solutions is a surgery. Unfortunately, there are cases when the surgery is the only way to reduce fat chest. This method can only be recommended by a doctor after all the other options have been tried and failed. Ask your doctor how to lose chest fat without surgery before choosing this approach. While cutting away the fat might seem like an easy way out, it’s a serious surgery that involves risks and a certain recovery period.




[2] This is a reference to the previously written article “How Many Calories to Eat to Lose Weight”





Anthony Alayon

Anthony Alayon is a Certified Personal Trainer & Certified Sports Nutritionist with the ISSA. He’s written for Natural Muscle Magazine, Bliss Magazine,, (A New York Times Company),, and several other popular fitness websites. He’s taught thousands how to eat better, and build the physique they could only dream of (including numerous pro athletes). Today, he’s here to share his knowledge and experience with you!