Upper pubic fat, often referred to as a "FUPA" (Fat Upper Pubic Area), can be a source of annoyance for many people. This fat, located just above the pubic bone, may become more pronounced with factors like weight gain, ageing, hormonal changes, or after pregnancy. While spot-reducing fat in a specific area is challenging, there are several effective methods to reduce upper pubic fat by focusing on overall body fat reduction, healthy habits, and toning exercises.
Delve into this article to understand the causes of upper pubic fat and the remedies to help you shed it.
Causes of Upper Pubic Fat
Weight Gain:
The most common cause of upper pubic fat is general weight gain. Fat tends to accumulate in different areas of the body, and the pubic region is no exception. When the body stores excess fat, this region may become more noticeable.
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Hormonal Changes:
Hormonal imbalances, especially in women, can lead to fat storage around the lower abdomen and pubic area. This can occur due to pregnancy, menopause, or conditions like polycystic ovary syndrome (PCOS), which can cause fat to build up in specific areas.
Pregnancy and Postpartum Changes:
During pregnancy, many women experience weight gain around the midsection, including the upper pubic area. After childbirth, hormonal changes and stretched skin can make this area more prominent, making it difficult to shed fat from the region.
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Ageing:
As we age, metabolism slows down, and fat distribution may change, leading to increased fat storage in the lower abdomen and pubic region. Moreover, as you age the skin tends to lose elasticity, which can result in sagging or bulging of this region.
Genetics:
Genetics play a key role in determining where your body stores fat. Some individuals are more predisposed to storing fat around the lower abdomen and pubic region, making it harder to get rid of without targeted effort.
Effective Remedies to Shed Upper Pubic Fat
Reducing upper pubic fat requires a sincere effort and a combination of healthy eating, regular exercise, and lifestyle adjustments.
Complete Body Fat Reduction
Since spot reduction (losing fat from one specific area) is not practically possible, focusing on overall fat loss through a calorie-deficit diet and engaging in regular physical workouts is important. Slowly when the body fat percentage decreases, so will the fat in your pubic region.
Dietary Modifications
The key mantra to shed fat is - that one must burn more calories than one consumes. Hence it is essential to focus on mindful eating practice and have a balanced and wholesome diet packed with whole grains, lean proteins, vegetables, and healthy fats.
Cut down on sugary snacks, refined carbs, and processed foods, which can lead to fat accumulation around the abdomen.
Increasing your protein intake helps maintain muscle mass during weight loss and boosts metabolism. Add a whole lot of lean meats, fish, tofu, and legumes to your meal plan.
Exercise
Engaging in cardio exercises is one of the most effective ways to burn fat. Aim for at least 30-45 minutes of moderate to intense cardio workouts 4-5 times a week. Some great options include:
Running or brisk walking
Cycling
Swimming
High-Intensity Interval Training (HIIT)
Strength Training
Building lean muscle mass helps increase metabolism, leading to fat loss. Focus on compound exercises that target multiple muscle groups for maximum fat-burning effects.
Focusing on the lower abdomen and hip area can help you tone and tighten the pubic region. Try doing these exercises:
Planks
Leg Raises
Bicycle Crunches
Targeted Abdominal Exercises
While fat loss occurs throughout the body, strengthening the muscles around the pubic region can help create a more toned and firm appearance.
Pelvic Tilts
Reverse Crunches
Hydration and Detoxification
Proper hydration helps in reducing water retention and bloating, especially in the abdominal area. Drinking an adequate amount of fluids also assists in proper digestion and supports fat metabolism. Additionally, reducing sodium intake can help prevent excess bloating and water retention in the pubic region.
Non-Surgical Fat Removal Options
For individuals seeking faster results, non-invasive procedures are available to reduce fat in the pubic area. These include:
Cool Sculpting: This technique freezes fat cells, which the body then eliminates naturally.
Liposuction: A surgical option that removes fat deposits from specific areas, including the pubic region.
Consult a medical professional before considering any surgical procedures, as they come with risks and considerations.
Improve Posture
Surprisingly, poor posture can make the pubic area appear more prominent. By improving posture, you can engage your core muscles and create a sleeker figure. Practice standing and sitting with your spine straight, chest up, and shoulders back. Exercises like yoga and Pilates can help improve posture while strengthening your core.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men
Paul J. Arciero,corresponding author 1 ,* Stephen J. Ives, 1 Alex E. Mohr, 2 Nathaniel Robinson, 1 Daniela Escudero, 1 Jake Robinson, 1 Kayla Rose, 1 Olivia Minicucci, 1 Gabriel O’Brien, 1 Kathryn Curran, 1 Vincent J. Miller, 1 Feng He, 1 , 3 Chelsea Norton, 1 Maia Paul, 1 Caitlin Sheridan, 1 Sheriden Beard, 1 Jessica Centore, 1 Monique Dudar, 1 Katy Ehnstrom, 1 Dakembay Hoyte, 1 Heather Mak, 1 and Aaliyah Yarde 1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9194552/
https://centreforsurgery.com/how-to-get-rid-of-fupa-fat-upper-pubic-area/
