The medical term for moobs is gynecomastia. That’s going to be on your quiz at the end of this article, so memorize it! Just kidding. What you do need to memorize, though, is how to get rid of the fat in your chest, which is often joked about amongst buddies.

If you have moobs, you know how much of a nuisance they are and that they’re no laughing matter. But there’s hope for you, and it doesn’t involve risky surgery. You just have to make some changes to your lifestyle and be willing to put in some hard work at the gym.

1. Clean up your diet

Let’s be realistic. You probably haven’t exactly been following a healthy diet over the years. That’s almost always the case when it comes to having excess flab in any area of your body.

If you want to rid yourself of the moobs, then you also need to rid yourself of the unhealthy fare. This means no more chips, nor more fries, no more pints, and no more candy. And yes, pints meaning alcohol! It’s just as detrimental to your body as crappy food choices.

Follow a diet that’s high in nutrient-rich foods like lean meats, fish, eggs, bison, fruits, vegetables, beans, and whole grains. Choose water as your main drink and keep your overall caloric intake respectable. Think in terms of eating enough food to satisfy your hunger and then be done.

2. Lift weights, duh …

Well, you didn’t think it was going to be as easy as cleaning up your diet and cutting calories, did you? You’re going to have to spend some time pumping iron, too! More specifically, you’re going to need to do some dedicated chest work. This doesn’t mean that you’ll only work your chest, though.

Remember, there’s no such thing as spot reduction. You can’t get rid of fat in one area by only working that area. Fat is lost in the body along a continuum. That being said, work all of your muscle groups to gain as much muscle as possible.

The more muscle you pack on, the higher your metabolism will be. This will then cause you to burn more fat through your entire body while you’re at rest.

When you do work your chest, target it from multiple angles to get the most bang for your buck. Perform exercises like incline presses, flat bench presses, decline presses, and flys.

3. Perform interval training

You’re already going to do weight training, which is great for toning and burning calories. But if you really want to progress quickly, add cardiovascular training to your regimen. You are guaranteed to burn sizable amounts of fat with this strategy.

But don’t just put yourself on cruise control and slouch along at a slow pace. Grow a set of cajones and do interval training. Simply put, alternate back and forth between high and low intensity exercise. This will cause you to burn even more calories and boost your metabolism higher yet.

Go one step further and do cardio that involves your arms so you can get some upper body stimulation, like elliptical training, hitting a punching bag, rowing, and climbing on a Jacob’s Ladder.

4. Integrate time-restricted feeding into your game plan

Do you know one of the biggest reasons for weight gain? Eating late at night. You’re not going to have to worry about that, though, because you’re not going to do it. At least, if you’re serious about losing your moobs, you’re not.

Eat between 9 a.m. and 6 p.m., five days a week. Then follow a regular eating time on the other two days. You’ll be pleasantly surprised at how fast this changes the game for you.

5. Go to bed at a reasonable hour

Sleep is another one of those often-neglected necessities for better function. When you’re deprived of it, your hormones get messed up. You often get more hungry than usual and you don’t get full as fast. This spells nothing but trouble for your moobs.

Make sure to get your carcass in bed and aim for 7 to 8 hours of sleep a night. You may have to force yourself to do this in the beginning, but you’ll catch on after a while and everything will be as fine as organic wine.

Conclusion

OK, you have your work cut out for you. But consider the alternative. The last place you want to be is lying face-up on a gurney, getting prepped for surgery to make your moobs disappear. Put in a little effort and you won’t be disappointed!