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Schedule A ConsultationIf you’re struggling with extra fat around your chest, you’re not alone. Many men want to know how to lose chest fat, whether it’s for health reasons, appearance, or confidence. While chest fat is common—especially with age or weight gain—it often doesn’t respond to pushups or spot training alone.
In this guide, we break down exactly what causes chest fat in men, what actually works to reduce it, and when you might be dealing with something more than just fat.
Chest fat, sometimes called pseudogynecomastia, occurs when fat accumulates in the chest area. It’s usually the result of:
In contrast, true gynecomastia is caused by glandular breast tissue growth and cannot be corrected with exercise or weight loss alone.
To lose chest fat you need to consume fewer calories than you burn. Track your intake and aim for a moderate deficit (300–500 calories per day) to promote steady fat loss.
Focus on:
Build lean muscle to improve body composition and boost testosterone naturally. Aim for 3–4 full-body strength sessions per week that include:
Muscle burns more calories at rest—and helps sculpt your physique.
Combine strength with cardio sessions 3–5 times per week, such as:
Cardio helps accelerate fat loss and keeps your metabolism elevated.
If chest fat persists despite diet and exercise, consider getting a hormonal panel. Low testosterone or high estrogen levels may contribute to stubborn fat storage, especially in the chest.
Your doctor can test:
Poor posture makes chest fat more noticeable. Improve your appearance by:
Even slight postural improvements can make your chest look flatter.
If your chest has a firm or rubbery lump under the nipple, appears puffy, or hasn’t improved after losing weight, you may have gynecomastia, not just fat.
Gynecomastia is caused by glandular tissue, not fat, and won’t go away with exercise. In these cases, the most effective solution is male breast reduction surgery, which removes the gland permanently.
At our Newport Beach clinic, Dr. Joseph Cruise specializes in diagnosing and treating gynecomastia, including complex or asymmetrical cases.
Losing chest fat takes commitment, but the right strategy makes it possible. Focus on clean nutrition, consistent training, and realistic goals—and if the issue turns out to be gynecomastia, there’s a permanent fix available.
Schedule a gynecomastia consultation today to find out whether your chest fullness is fat, glandular tissue, or a combination of both—and get expert advice on how to move forward with confidence.
Dr. Joseph Cruise is a board-certified plastic surgeon with over 20 years of experience. Regarded as one of the top gynecomastia surgeons in the world, Dr. Cruise has gynecomastia-specific content that can be found at lagynecomastia.org. Dr. Cruise has dedicated his career to cosmetic surgery but has also had extensive training in General Surgery, Hand Surgery, and Microvascular Surgery. Dr. Joseph Cruise is also a member of the Rhinoplasty Society as well as the American Society of Plastic Surgeons.
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