Create a calorie deficit by eating fewer calories than you burn
Prioritize lean protein, vegetables, fruits, and high-fiber foods
Reduce sugary drinks, sweets, fried foods, and ultra-processed foods
Limit alcohol intake
Do regular strength training for the whole body
Add cardio such as walking, running, cycling, or swimming
Focus on chest, back, and shoulder exercises to improve upper-body shape
Increase daily activity and reduce long periods of sitting
Get enough sleep every night
Manage stress levels
Check for hormonal or medical causes with a doctor if the chest tissue feels firm, painful, or uneven
Be patient and consistent over time
Consider surgery if the issue is true gynecomastia and does not improve with lifestyle changes