I’m a 16 year old guy, I recently lost 13 kg and now my height is 184 cm and 79 kg, but I still have man breasts and a belly. How can I lose them without going to gym?
During weight loss it is common for the some body fat to be lost in areas faster than others. Additionally there are certain areas where the body tends to store more fat that others. The belly is usually the last to go when your dieting. You don’t need to specifically go to the gym to loose this fat, but you will need to maintain your diet and do some form of daily exercise. I see that you are engaged in daily sports from your profile so this should help. Regarding your man breasts otherwise known as Gynaecomastia, this is something that can commonly occur during puberty affecting 50% of boys during puberty. This is not directly related to just being fat, but is due to the hormonal changes you are going through. In boys this is usually due to high estrogen levels and will level out and normalise itself in time. There are cases where other factors are at play such as environmental estrogenic substances called xenoestrogens that are introduced from things such as food packaging, plastic water bottles and cosmetic and body care products. Cruciferous vegetables such as Broccoli, cauliflower, cabbage, kale and Brussels sprouts can help reduce Gynecomastia. These vegetables contain specific phyto-nutrients such as indole-3-carbinol that help combat these xenoestrogens. Eating foods rich in Zinc can also help maintain your testosterone levels, although they are going to be relatively high anyway due to your age. Roasted Pumpkin, Squash and Watermelon seeds are all rich in zinc and a healthy snack that can be eaten throughout the day. Try to eat fiber rich foods such as whole grain brown rice, bran, oatmeal, and minimise consumption of white products, white bread, white rice, sugar as these promote fat gain. Finally one other thing you can consider without going to the gym is to do some press-ups at home. Press-ups will help build and tone the muscle in your chest and help support distribute more evenly any fat that is currently there.