Reduce overall body fat with a calorie deficit through diet
Do strength training 3–4 days per week (chest, back, shoulders, legs, core)
Include chest-focused exercises: push-ups, dumbbell press, bench press, cable flyes
Train the chest with progressive overload (increase reps/weight over time)
Add back exercises to improve upper-body shape: rows, pull-ups, lat pulldowns
Improve posture with upper-back work: face pulls, rear delt flyes, scapular retractions
Build overall muscle with full-body training to raise lean mass
Limit alcohol and sugary drinks; prioritize protein, vegetables, and whole foods
Aim for protein intake of roughly 1.6–2.2 g/kg body weight per day
Get 7–9 hours of sleep per night
Manage stress to reduce appetite and cortisol-related cravings
Do consistent cardio 2–3 days per week (walking, cycling, jogging) as a supplement
Avoid “spot reduction” expectations; focus on fat loss + muscle gain
Check for medication-related or hormonal causes if breast enlargement is persistent or painful
See a clinician to rule out gynecomastia if you notice a firm/rubbery lump under the nipple, nipple discharge, or one-sided growth
Consider medical options (doctor-supervised) if gynecomastia is confirmed
Avoid supplements that claim to “remove man boobs” without proven evidence