Lots of men complain about stubborn fat around their nipple area, which won’t go away! Obviously this can affect the way your body looks and how confident you feel in your clothes because your pecs can lack shape, appear soft and it can be a very frustrating and embarrassing thing to deal with.
The reality is that different people will hold fat in different places, that’s part of who you are and the genetics which make you, (I used to suffer with this problem). The places in which you hold your body fat are very good indicators of what’s going on hormonally within you and this can be exacerbated by certain lifestyle factors.
Here are some things you should consider to combat stubborn and dreaded man boobs.
Overall body fat
It’s important to remember that your overall body fat will ultimately dictate your body shape and composition. You can’t spot reduce fat from a specific area of your body but you can focus on ensuring you’re creating the correct energy deficit through your diet and training and get yourself into great shape. By getting lean you will quickly learn that there are points on your body where stubborn fat goes. For some this is their lower abdomen, others it’s their lower back and obviously the chest is also another very commonly effected area as well within men. It’s common sense that the leaner you are, the less likely you are to suffer with man boobs.
Give your chest a face lift
If your chest is lacking in muscle and development, building some extra muscle can actually help improve the shape of the muscle which in turn makes the skin around it tighter, kind of like a face lift for your chest. Sometimes you will see people with stubborn fat around their chest, and once they get a pump in the gym (where the muscle is momentarily volumised) that skin isn’t so lose giving it a less ‘droopy’ look.
If you’ve got an imbalance in oestrogen, which can be quite common in men, it can cause you to have a tendency to store body fat in the nipple area. There are various things you can do to try and improve this balance.
Reducing stress can slow down the aromatisation (conversion of testosterone into oestrogen) reducing fat storage in the nipple area.
Increase your greens intake to get more phytonutrients will help manage oestrogen. Cruciferous veg like broccoli contain Diindolylmethane which can inhibit the aromatase enzyme.
You can also improve your testosterone balance with things like Omega 3s, zinc and a small amount of saturated fat in your diet.
Reducing body fat, building pec muscle and balancing testosterone and oestrogen are the basics, do these first and keep your focus on them. So many people think they are sensitive to something when in actual fact they just need to be more disciplined with their diet.