The man boobs, are they enlarged breasts or just fat?

Man boobs, medically known as gynecomastia, or simply fat deposits in the chest area, are a source of confusion and self-consciousness for many men. Are they a result of hormonal changes leading to enlarged breast tissue, or are they merely excess fat from weight gain?

Understanding the difference is crucial for determining the right approach to addressing this condition. In this article, we’ll explore the causes of man boobs, how to distinguish between gynecomastia and fat, and effective solutions to restore confidence and physical health.

There are 2 types of men’s boobs:

1-Gynecomastia (enlarged breast)

Gynecomastia is a medical condition in which there is an enlargement of the male breast gland due to an increase in estrogen levels or a decrease in testosterone levels.

It also can happen temporally at puberty due to hormonal imbalance, but it fades away within six months.

The causes of gynecomastia can be a side effect of the abuse of many medical conditions and drugs, including:

Medical conditions

  • Hyperthyroidism.
  • Chronic kidney failure.
  • Cirrhosis of the liver (liver failure).
  • Low testosterone levels.
  • Obesity.

Drugs

  • Corticosteroids and anabolic steroids.
  • Antibiotics.
  • Herbals like dong quai, tea tree oil, and lavender.
  • Opioids (narcotic drugs).
  • Estrogen (including those in soy products).
  • Heartburn drugs.
  • Anti-anxiety medication.

How to know that you have gynecomastia?

To make sure that you have gynecomastia or not, you have to visit a specialized doctor to physically examine you and check your medical history to make sure it’s not any other disease like cancer.

And for those of you who are embarrassed to visit a doctor, don’t worry I got you.

Try this gynecomastia test at home;

Elevate your arm and put your hand behind your head,

Touch your nipples and the area around it,

If you can palpate a firm mass (it might be tender as well) more than 0.5 cm, you likely have an enlarged breast and you need to contact your doctor to determine the problem and discuss the available treatment options.

Treatment

First of all, you need to stop any medication and treat the medical condition that might be causing this problem.

There are medical treatments available to specifically address the problem of gynecomastia, but the data on their effectiveness are limited, and no drugs have yet been approved by the U.S. Food and Drug Administration (FDA) for the treatment of gynecomastia.

The available medications may include:

  • Testosterone replacement (only works for someone with low testosterone levels)
  • Clomiphene 
  • Tamoxifen (a selective estrogen receptor modulator that has been shown to reduce breast volume in gynecomastia).
  • Danazol (a synthetic derivative of testosterone that decreases estrogen synthesis by the testes).

Medications are more effective in reducing gynecomastia in the early stages since scarring often occurs after about 12 months. After the tissue has become scarred, medications are not likely to be effective.

Surgical removal is the only possible treatment for the late stages of an enlarged breast.

Breast reduction surgery (Reduction mammoplasty) has been used in severe cases of the condition, long-term gynecomastia, or in cases in which drug therapies have not been effective to help restore a normal breast appearance.

2-Fat man boobs

For the majority of men, man boobs are simply a result of having excess fat in the chest area.

Your genetics determine where your body stores its fat, therefore you might see someone with a big belly and someone else with man boobs.

How to know if your man boobs are just excessive fat?

If you are a fat person in general your man boobs are likely just a layer of fat above the chest muscle and you need to reach a low body fat percentage (10-12%) to determine if it’s fat or enlarged breast.

You can also do the same gynecomastia test (which I mentioned above) but this time you will be looking for soft skin or no skin at all as you touch your nipple area after putting your hand behind your head.

Treatment

Now, after you find that your man boobs are just fat, you need to focus on 2 important factors in order to get rid of them:

1-Weight loss

Losing weight through diet is the main cure for man boobs. As you get rid of excess fat all over your body, your chest fat will also decrease until your man boobs are gone.

A simple way to lose weight is by making small changes to your overall eating routine by cutting out foods that are high in calories and low in nutritional value, like soda, candy, and other sugary snacks. And Replace them with whole grains, lean proteins, and other healthy, whole foods.

Being in a caloric deficit and tracking your caloric intake may give you better and faster results. So if you are looking to know more about how to be in a caloric deficit, you can check out this article: The Only Way to Lose Weight (it’s very simple)

Also, you can try some weight loss supplements, but most of these supplements don’t work except a few like Garcinia Cambogia, Raspberry Ketone and Green Coffee Bean extract.

2-Chest workout

First of all, you need to know that there is no exercise can target fat loss in one particular area of your body, but you can work to strengthen and grow the muscles in specific areas.

As your chest muscle gets bigger, it will stretch the skin above it to make your chest look tighter and your man boobs look smaller.

You can do some chest exercises at home like push-ups to grow your chest muscle. But to be honest, the resistance of these home exercises is limited by your body weight.

So, I personally prefer the gym as it gives you unlimited resistance (weight) to grow your chest more and more over time.

There are many different chest exercises that you can do at the gym, but we will focus on the exercises that emphasize more on the lower fibers of the chest muscle.

Here are three chest workouts that target the lower portion of your chest muscle:

1-Decline barbell bench press

Exercise key points:

  • Grip the bar at shoulder width.
  • Lower the bar to the lower portion of your chest muscle.
  • Go down until the bar touches your chest.
  • Tuck your elbows in as you move the bar up and down.

2-Cable crossover

Exercise key points:

  • head is up and eyes looking forward.
  • Keep your back straight.
  • Bend your elbows slightly.
  • Lean a little bit forward.

3-Dips (chest version)

Exercise key points:

  • Lean forward to focus more on your chest.
  • Go deep as much as you can.
  • Keep your chest up.
  • Keep your back straight.

Before you start doing these exercises, ask your local gym staff or a personal trainer to watch your technique while performing the exercise to make sure you are doing it right.

What you need to know…

Man boobs can be a result of either enlarged breast tissue (gynecomastia) or excess fat accumulation, and understanding the root cause is key to choosing the right treatment. Whether it’s through lifestyle changes, medical interventions, or a combination of both, solutions are available to help men regain their confidence and improve their health. If you’re struggling with this condition, consulting with a healthcare professional can provide clarity and guide you toward the most effective solution.

FAQs

1. What are the common causes of man boobs?

Man boobs can be caused by gynecomastia, a condition involving enlarged breast tissue due to hormonal imbalances. Alternatively, they may result from excess fat in the chest area, often linked to obesity or poor lifestyle habits.

2. How can I tell if I have gynecomastia or just chest fat?

Gynecomastia usually presents with firm, glandular tissue beneath the nipple that may be tender to the touch. Fat deposits from weight gain are typically softer and spread evenly across the chest area. A medical evaluation, including physical exams or imaging tests, can confirm the diagnosis.

3. Can man boobs go away on their own?

In some cases, gynecomastia caused by temporary hormonal changes (e.g., during puberty) may resolve on its own. However, persistent cases or chest fat due to lifestyle factors often require targeted interventions such as weight loss, exercise, or medical treatment.

4. What treatments are available for gynecomastia?

Treatment options for gynecomastia include lifestyle changes, medications to address hormonal imbalances, or surgical procedures like liposuction or glandular tissue removal. Consulting with a healthcare professional is essential to determine the best course of action.

5. Can exercise alone fix man boobs?

Exercise and a healthy diet can effectively reduce chest fat but may not resolve gynecomastia caused by glandular tissue enlargement. Combining fitness with medical evaluation ensures the most effective approach to addressing man boobs.

References

  1. https://www.tandfonline.com/doi/abs/10.1080/19492901.2013.11728396
  2. http://ijeponline.org/index.php/journal/article/view/167
  3. https://books.google.com/books?hl=en&lr=&id=l8TpRuFD1xAC&oi=fnd&pg=PA1&dq=man+boobs&ots=DyyS9GK3Oj&sig=TcJLLtbJ34chf9v1VHrrAvUyibM
  4. https://scholars.csus.edu/view/pdfCoverPage?instCode=01CALS_USL&filePid=13232606680001671&download=true
  5. https://books.google.com/books?hl=en&lr=&id=ZiwlDwAAQBAJ&oi=fnd&pg=PA175&dq=man+boobs&ots=Ibtk1Bn1kE&sig=tWi5-IvlypmMYOpXURLcA5-6ZS4