Last Update: January 2018
Who would have thought that the extra fat just above your pubic hairline has a name? Well, it turns out that that fat you have been struggling to get rid of is called FUPA or Fat Upper Pubic Area or Fat Upper Pelvic Area.
Sadly, FUPA affects both men and women.
While the rest of the world may be in the dark about your little fat situation, you may be struggling to find a way of reducing that fat.
For images of fupa, check out: Attack of the Fupa (23 Photos)
Don’t worry because we will tell you all the tips & strategies you need to lose that FUPA for good and more including:
- Why FUPA? – 7 Possible Causes
- 9 Simple Strategies to Get Rid of FUPA
- 5 Most Effective Exercises with Videos
- 3 Surgical Interventions
Understandably, adding weight in specific areas of your body, even when you are not overweight is disturbing. Any self-conscious person will look for the fastest way out, but it turns out that losing that fat isn’t as easy as it may seem to be initially.
Why FUPA? - 7 Possible Causes
Fat storage in the body takes place in adipocytes / fat cells which are located throughout the body. However, we don’t have the same number of adipocytes, and you may have more than others.
Because of the abundance of fat cells, there is a fat accumulation above the pubic hair line. So, what causes FUPA?
Thanks to genetics, people have adipocytes concentrated in the groin area, and others don’t. The different fat storage regions mean that even when on the same diet or when overweight, some men and women will have more fat around the groin area and others won’t.
According to Harvard.edu, genetic factors vary from person to person:
“The strength of the genetic influence on weight disorders varies quite a bit from person to person. Research suggests that for some people, genes account for just 25% of the predisposition to be overweight, while for others the genetic influence is as high as 70% to 80%. Having a rough idea of how large a role genes play in your weight may be helpful in terms of treating your weight problems.”
Genetics is the main cause of FUPA. Unfortunately, in such case shedding weight from this area is challenging compared to losing fat from other parts of the body.
2. Weight Loss / Gain
Variations in weight coming from fat build up and the loss of skin around the bikini area can cause FUPA. This is common with obese individuals. With an increase in body weight the body looks for more fat storage space, and within a few months, you have that ugly fat belly called FUPA.
On the other side, the rapid fat loss also contributes to the formation of FUPA. Losing weight forms loose skin pockets around the bikini area. These pockets will also create a Fat Upper Pubic Area phenomenon.
Pregnancy is the gift that keeps giving. Besides a child or children, you will also have fat accumulating just above the pubic hair line. This is the most common cause of FUPA, especially after childbirth.
The muscles around the pubic area get lax after birth. This creates new fat storage space leading to FUPA. It is important to note that not all women get FUPA because of pregnancy.
4. Poor Diet
You are what you eat. A poor diet doesn’t just show on your skin; it shows through your skin. When you have a genetic predisposition towards storing fat around bikini area, you should take extra care not to eat junk food. Check out 75 Unhealthiest Foods On the Planet to read more on this.
An important factor to keep in mind when you think about FUPA and diet is that of inflammation closely associated with processed foods. Fast foods loaded with sodium, alcohol, refined and processed foods, as well as sugary foods, encourage the inflammation and formation of FUPA.
Usually, these foods get converted into fats, and they encourage further fat build up.
What is more, intake of refined sugars leads to a spike in blood sugar levels that increase the release of insulin. High insulin promotes further fat storage in adipocytes. Therefore, every time you overeat refined sugars, your insulin spikes and with time, you will have that ugly bikini area fat.
With this knowledge, a change in diet will result in the loss of FUPA. If you eat right, you may never get the bikini area fat even when you have genes for this fat storage issue.
5. Bloated Stomach
The fat around your bikini area becomes more visible especially when you have a bloated stomach. Even though bloating is a result of ingestion, studies show that it also results from high sodium levels in the diet.
There are some things you can do about bloating according to LiveStrong:
“Avoid gas-producing foods. Avoiding or cutting down on gas-producing foods such as broccoli, baked beans, cabbage and Brussels sprouts, can reduce intestinal gas and subsequent bloating. In addition, avoiding carbonated drinks, hard candy, gum and lettuce might also reduce your symptoms.”
“Eat more fiber. Eating 25 to 30 grams of fiber daily will increase bowel motility, remove waste and relieve bloating. Foods rich in fiber include whole grains, high-fiber cereals, whole-wheat breads and fruits and vegetables.”
High sodium levels cause dehydration making the stomach bloated. To prevent the appearance of a bikini fat area, you may want to drink more water to flush out that sodium.
6. High-Stress Levels
Stress seems to be the cause of most physical and physiological issues. When stressed, your body has high levels of cortisol.
Cortisol lowers metabolism and increases fat storage. Some of that fat goes directly into the groin area.
According to LiveStrong, stress will damage your health:
“Stress can lead to poor eating habits and weight gain, especially in the lower belly and upper pubic area. Overeating unhealthy foods is a common way to calm down.
A demanding job, family issues, relationship problems and money worries can take a toll, causing people to seek soothing, comforting foods, which are usually high in fat, sugar and calories.”
7. Weak Core
If you have weak muscles at your core, it means that all the fat in your midsection will show. Therefore, a stronger midsection isn’t likely to show any fat deposits.
People with strong core have lean and toned midsection meaning that they don’t have any bikini area fat, even when they have the genetic disposition for the same.
You can make your core stronger via some exercises you can do even at home like:
- Bicycle Kicks
- Vertical Leg Crunch
- Raised Knee-In
- Flutter Kicks
- Side Plank
For more info about these workouts, check out The 21 Best Bodyweight Exercises for a Strong Core
How to Get Rid of FUPA
You can get rid of FUPA surgically or non-surgically. Non-surgical solutions are the best because besides losing FUPA, you also make your body healthier. Non-surgical interventions for FUPA bring about whole body benefits, and they hardly have negative side effects.
The best way for you to lose that bikini fat is by eating right:
- You have to avoid unhealthy refined foods which cause a spike in sugar and insulin levels.
- You should also avoid intake of processed foods rich in sodium because excess sodium makes you store water.
Unfortunately, healthy eating isn’t easy, but it’s essential. There is something you have to do, watch your calories in everything you eat and make sure that you have a calorie deficit. Since the bikini area fat is closely associated with weight gain, weight loss will help in its disappearance.
To lose that weight, you must create a calorie deficit – simply put, eat less. Why?
When you create a calorie deficit, your body has to dig right into your fat stores for energy needed at resting and active states. Catabolism (breakdown of fats) increases and you lose weight.
9 Proven Tips to Create a Calorie Deficit
REMEMBER: To lose 1 pound of fat, you need to burn 3 500 calories.
1. Calculate Your Caloric Intake
As a first step, you should calculate your caloric needs to maintain your weight according to your age, sex and activity levels. You can do this here by using comprehensive but easy to use calculator.
After you calculate your daily caloric needs, subtract 25% of calories needed to maintain your weight and this should be your targeted amount of calories for day. This rate leads to weight loss that is safe and effective and will lead to no metabolic issues in the long run.
So let’s say that your daily caloric needs from the calculator according to your sex, weight, height and activity level are 2 000 kcal, you subtract 25% which is 500 kcal and your new target is 1 500 kcal per day.
2. Eat Fewer Carbs
Some of the safe carbs you should consume:
- Whole-Wheat Pasta
- Sweet Potatoes
All you have to do is to reduce the carbohydrate servings and to lower sugars and flours. You can still eat raw chocolate; it’s good for your heart. Just stay away from the white refined stuff like white rice, white bread & white pasta (whole grain options are much better) and fast foods like pizza or burgers.
3. Eat Good Fats
Most of the fast foods and other refined foods we eat are rich in bad fats or monounsaturated fats. You should, however, opt for polyunsaturated fats, which are the good fats.
Aim to include in your diet nuts like:
- Brazil Nuts
You can find good fats in fish, nuts, krill, seeds, leafy greens and algae. You should eat more foods with omega-3-fats which protect the heart too.
4. Eat More Veggies
Most of us dislike the extra broccoli heads or kale. However, if you are looking to lose weight, you have to eat those veggies. Don’t forget the fruits. Why?
Fruits and vegetables are filling, and you won’t have to eat much. At the same time, they are rich in antioxidants which flush out toxins that cause oxidative stress in cells. Vitamin C also reduces cortisol levels in the blood.
Eat veggies from this list for the best results:
You shouldn’t overeat fruits because they have a lot of sugars and they aren’t the best choice for people with diabetes.
5. Eat Lean Meats
You need your proteins to lose weight. Your muscles are mostly protein and muscles expend more energy than other parts of the body. A high lean diet increases your body’s metabolism.
Skinless poultry, which includes the white meat of chicken, turkey and Cornish hens, is very lean. Lean meat is any cut of meat with less than 10 grams of fat per 3-ounce serving, according to the U.S. Department of Agriculture.
6. Go Greek
To fight the pubic area fat, eat more Greek yogurt. It is rich in calcium which helps breaks down fatty deposits. It is also full of healthy proteins which keep you full for longer reducing your appetite for unhealthy snacks.
Greek yogurt is also rich in arginine, an amino acid that enhances fat deposit removal and tones muscles at the same time.
7. Drink More Water
You’ve probably heard and read about this in all articles written for weight loss, haven’t you? Well, we wish to reiterate that your weight loss journey inches close to the reality when you drink more water.
For it to work, you should drink water before every meal. In most cases, the body tricks you to think that you are hungry when you are only thirsty. So, drinking water will save you from an unnecessary snack.
A common recommendation is to drink six or eight 8-ounce glasses of water or other fluid every day.
You should drink more water to flush out toxins and to reduce blood sodium concentrations. This reduces bloating and helps in getting rid of FUPA.
8. Drink More Unsweetened Coffee
Thanks to scientific studies, more people realize that coffee has more benefits than they thought before. Unsweetened coffee is helpful on the weight loss journey because it is full of antioxidants plus other compounds.
According to LiveStrong, drinking black coffee will help you lose weight:
“A report from the International Journal of Obesity, published in 2010, noted that thermogenic compounds like caffeine might work better in some people than in others, or they might only work effectively under some circumstances.
So while there’s some potential for the caffeine in coffee to help you lose weight, you shouldn’t count on coffee alone as a weight-loss strategy, at least until more research has been done.”
9. Drink More Tea
To supplement the effects of coffee, drink more tea. Tea is effective in burning fats hence weight loss. You should have a cup of green tea, puerh tea, oolong tea, rooibos tea, black tea, white tea, and herbal tea.
There are three main reasons why rooibos tea, in particular, is so good at helping you keep the slim figure:
- Low in calories – Without adding extra sugar, this hot beverage has just two calories. Drinking tea versus 100+ calorie sodas will automatically reduce your daily caloric intake!
- Naturally sweet – Worried about not having sugar? This type of drink is naturally sweet, so it’s a good choice for losing excessive pounds!
- Rooibos contains Aspalathin – This unique flavonoid helps to reduce stress hormones that trigger hunger and fat storage, typically associated with high blood pressure, heart disease, metabolic syndrome, insulin resistance and Type 2 diabetes.
Practice mindful drinking of the tea to reduce stress and to live in the present moment. This will calm you down and might help reduce levels of hormone cortisol, which prevents weight loss.
3 Best Exercises to Lose FUPA
Getting your heart pumping increases the amount of oxygen you breathe in. Oxygen is needed in the breakdown of fats. So, when you work out, even for a few minutes in a day, your body breaks down fats from its storage.
This way you lose weight gradually from all over your body, not only your belly. Here are some of the best exercises you could follow to get rid of FUPA in a much easier way.
Cardio gets your blood pumping, and this leads to weight loss. There are many forms of cardio exercises which include swimming, walking jogging, playing tennis, hiking, bike riding and the good old running.
Some of the best exercises that burn the most calories are:
- Jumping rope – 1 074 calories/hour
- Taekwondo – 937 calories/hour
- Tabata Training – 900 calories/hour
- Vigorous swimming – 892 calories/hour
- Cross-country skiing –- 850 calories/hour
- Running up stairs – 819 calories/hour
- Vigorous rowing – 810 calories/hour
- Kickboxing – 769 calories/hour
- A game of basketball – 728 calories/hour
- Elliptical trainer – 720 calories/hour
- Rollerblading – 683 calories/hour
- High-impact aerobics – 664 calories/hour
- Ice skating – 637 calories/hour
- Running & Jogging 5 mph – 555 calories/hour
- Water skiing – 546 calories/hour
- Light or moderate lap swimming – 528 calories/hour
2. HIIT Training
High interval training exercises involve intense workouts lasting a few minutes. As the name suggests, there are intervals between the exercises.
HIIT exercises are effective in weight and FUPA loss majorly because of excess post-exercise oxygen consumption.
Excess post-exercise oxygen consumption from HIIT keeps your metabolism and fat burning high for hours after a workout. The beauty of working out is that even when your genes predispose you to slow metabolism, exercise changes that.
The best way to boost your metabolism is by working out. Wondering which exercises work effectively in eliminating FUPA? See our suggestions below and also consult this great guide here: 19+ Best & Most Effective Exercises to Lose Weight Fast
Most of us underestimate the power of the plank. However, staying in a push-up position with your butt straight but below your shoulders and above your elbows for about 60 seconds has great benefits to your whole body.
And, it’s not as easy to stay in a perfect plant position for even 30 seconds. 60 seconds or more, every day will strengthen your core, and you will lose that bikini fat gradually.
The thrusts don’t just help in giving you strong abs; the thrusts tighten the abdomen and help in losing FUPA. All you have to do is to:
- Lie on the floor facing the ceiling
- Bend your knees keeping your feet flat with arms on your side and palms facing the floor
- Tighten your abdominal muscles and lift your bum upwards with the minimal help of your feet
Try using your legs as little as possible. This way, you will focus mostly on your lower abdomen.
Mountain climbers are a great way to make your cardiovascular system going. All you have to do is to:
- Lie on the floor and keep your face down
- Let your knees touch the ground but keep your arm straight
- In that position, rise upwards slowly and take on a push up position
- Your legs should be on the same line with your body
- Move your left leg in the direction of your left hand in a way that your lower abs feel the pressure
- When done, take your left leg back and repeat this movement with your right leg
Keep in mind that you can perform up to 3 sets of 20 repetitions. The more you will do this workout, the more repetitions you will be able to make in one session.
There is a wide variety of reverse crunches you can do. Here are steps to the classical one:
- Lie on the floor and face the ceiling
- Place your hands behind your head
- Bend your knees and make them perpendicular to the floor
- Pull in both knees towards the chest as you tighten your abdominal muscles
- Release after a second and repeat
The whole movement should be smooth and slow. All you should use to move your legs should be your abdominal muscles.
To perform upright crunches, you need to follow few steps:
- Stand straight and place your hands on your hips
- Pull your tummy in
- Bring your left leg up (as far as it can get)
- Keep the leg in that position for a second
- Then bring it back down slowly in a controlled manner
- Repeat this 15 time and switch sides
When bringing your leg up, try to keep it as straight as possible. Do not forget to switch your sides.
There are many yoga poses – all of which aim to improve your breathing. Apart from better breathing, yoga stretches and tightens your body. With time, you won’t just come out with a smaller FUPA; you will be fitter and more flexible.
Yoga Routine for Tighter Core
3 Surgical Interventions to Help You
There are 3 methods of losing FUPA after pregnancy, weight loss or a C-Section surgically.
1. FUPA Liposuction
This is the least invasive surgical procedure for FUPA removal. It worked best for mild FUPA and performed under local anesthesia. It is ideal for removal of stubborn FUPA fat pockets and not for removal of loose skin from pregnancy.
2. Monsplasty / Pubic Lift
This is a customizable surgical procedure that gets rid of the underlying FUPA fat while tightening the underlying muscles. It also goes by the names pubic lift or mons lift. The procedure gives you a tighter and a smaller bikini area.
Monsplasty is often done alongside other procedures like the lower body lift, tummy tuck or labiaplasty.
This also goes by the name tummy tuck. It involves removal of excess fat and skin from the tummy. For FUPA, one goes through a mini tummy tuck.
Given all these practical methods for elimination of FUPA, you no longer have a reason to hate yourself or even complaining. The dietary solutions and the exercises are easy to follow through. How fast you lose that bikini area fat only depends on how bad you want to get rid of it!