How to avoid man boobs

Let’s face it, often the last thing you want to do when you get home from school, college or work is exercise.

In fact, you're far more likely to put your feet up, order a pizza and stick on the telly, and you're not alone.

But do that every day for too long and you risk getting caught in a vicious circle. The more you sit on that sofa, the more tired you'll feel and the more unhealthy you'll get. Makes that next pizza seem a bit less appealing, doesn't it?

You may not think it'll happen to you, but a few more years of the same unhealthy lifestyle and you risk developing a big belly.

A big belly is linked to heart problems, diabetes and high blood pressure.

You can check whether you are a healthy weight by using our Healthy weight calculator.

But if you are carrrying a few extra pounds now, it doesn't have to stay that way. Losing weight isn't rocket science. In fact, it's pretty simple – cut down on fatty foods and fizzy drinks, and get moving.

No need to be a fitness fanatic


If the thought of jogging round the block brings you out in a cold sweat, don't worry. There are plenty of other things you can do to lose weight and feel a whole lot healthier.

Most people who've lost weight and kept it off have added exercise to their daily lives. But exercise doesn't have to mean a cross-country run, or a killer regime at the gym. An easy start is to walk more – 10,000 steps a day will significantly improve your health, build stamina and burn calories. Most of us already walk 4,500 every day without even thinking about it.

If you walk 10,000 steps a day you'll typically burn between 300 and 400 calories. To lose weight, you should aim for a calorie deficit – that is, more calories burned than eaten – of around 600 calories per day.

You could hop off the bus early and walk the rest of the way home, or walk to the station instead of taking the bus.

Of course, if you're feeling a little more adventurous, an hour of football burns around 430 calories, and an hour of cycling burns around 370 calories.

Watch our video on getting active with hip-hop dancing.

Ditch the junk food

The message is simple – ditch junk food and fizzy drinks for healthier alternatives. Read our Takeaway swap shop article to see how you can get healthier versions of your favourite takeaways.

Even better, cook for yourself. Then you'll know exactly what's going on your plate.

You don't need to turn into your town's answer to Daniel Craig. But some exercise a few times a week and cutting down on fatty food, will not only make you feel better, it will make you fitter, faster and healthier, too.



Eating well after leaving home

Young people talk about how their diet changed when they left home, while dietitian Azmina Govindji gives advice on eating healthily when you start cooking for yourself.

Media last reviewed: 25/10/2013

Next review due: 25/10/2015

Page last reviewed: 07/03/2012

Next review due: 07/03/2014

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The 4 comments posted are personal views. Any information they give has not been checked and may not be accurate.

Olly82 said on 03 March 2013

A good way to cover up the problem is with an undershirt. I have a noticeable shape showing through my clothes unless I wear my undershirt. Itis a godsend as I was really low in self-confidence for so long and it's not the sort of problem you feel like discussing. Online forums have been helpful and is where I heard about the undershirt I now wear.

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JayBlayk said on 17 March 2011

all you doctors are all the same 'oh just cut out bad food and exercise more' you never take into account the psychological effect of over eating, it turns into an addiction, I'm as addicted to food as much as I am to smoking, you people just never seem to get it

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kotnakrishye said on 29 April 2010

I am outraged by the title of this article!

What an offensive and insensitive thing to write, given that man boobs can be caused by gynaecomastia - a medical condition - and this is an NHS website.

Absolutely disgusting.

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Bretty135 said on 16 December 2009

"You could hop off the bus early and walk the rest of the way home"

So you want me to walk 4 miles to get home instead of 1.5 miles???

3 miles a day just to get to the bus stop and back, not including walking around when I get there and I'm still fat.

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