Lose overall body fat with a calorie deficit
Eat mostly whole foods
Reduce sugary drinks, junk food, and alcohol
Increase daily protein intake
Strength train 3 to 5 times per week
Focus on chest, back, shoulders, and full-body compound lifts
Add regular cardio and daily walking
Sleep 7 to 9 hours per night
Manage stress consistently
Check for hormonal or medication-related causes with a doctor
Seek medical evaluation if the chest tissue is firm, painful, one-sided, or persistent
Consider surgery if it is true gynecomastia and does not improve with lifestyle changes