How to Lose Pesky Weight Around Your Pubic Area may earn compensation through affiliate links in this story.
A consistent exercise routine can help you lose fat in your lower abdomen.
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Whether it's due to genetic factors or lifestyle choices, some people simply tend to carry a little more fat around the pubic area, commonly known as the "FUPA" (fat upper pubic area).

This problem area may not be completely noticeable, and it's not possible to spot reduce body fat. Still, improving your diet and exercise habits can help you lose total body fat, ultimately trimming any extra weight around the pubic area.

Read more: The Ultimate Guide to Fat Loss

Understanding Pubic Area Fat

Your body stores fat in adipose cells throughout your body, according to Harvard Health Publishing. Some people have an abundance of cells in certain areas, which causes weight to concentrate there. Women, in particular, experience an increase in body fat as they age, especially around the hips and thighs.

Typically, after menopause women begin to see more fat gather around the belly area, which can include the pubic area, according to the Mayo Clinic. This is due at least in part to decreasing levels of estrogen, which seems to affect where body fat is distributed in the body.

Another factor that affects body fat levels is a decrease of muscle mass, which happens naturally with age, according to Harvard Health Publishing. Lean muscle mass keeps the metabolism high, helping the body burn fat. However, after the age of 30, people begin to lose 3 to 5 percent of muscle mass for each decade. Most men lose about 30 percent of their muscle mass in their lifetime.

Luckily, these factors can all be mitigated with a healthier diet, including a safe cut of calories and some adjustments to your macronutrient consumption. Coupled with a consistent exercise regimen and a good sleep schedule, you can trim body fat, including fat that tends to stick around the pubic area or lower abdomen.

Eat a Quality Diet

Controlling your calorie intake is a key factor in fat loss. In order to lose weight anywhere in the body, you need to create a calorie deficit, according to the Mayo Clinic. Using a calorie counter online, you can find out, on a general level, how many calories you need to consume in order to maintain your current weight. Then, you can begin to create a safe 500- to 1,000-calorie deficit per day, which should result in roughly a pound of weight loss per week.

Along with controlling your calorie intake, clean up your diet by choosing high-quality, unprocessed foods. According to a May 2019 study published in Cell Metabolism, eating processed foods can cause overconsumption of calories, resulting in weight gain. Choosing a diet rich in fiber will help you feel fuller for longer and can speed up your digestion, according to the Academy of Nutrition and Dietetics. Choose meals rich in veggies and legumes to increase your fiber intake.

Protein low in saturated fat, such as grilled chicken, lean ground beef and fish, should also be included in your meals. According to a 2015 study published in the American Journal of Clinical Nutrition, protein is a powerful macronutrient in limiting your body's production of ghrelin, a hormone involved in making you hungry. The researchers found that consuming about 25 to 30 grams of protein per meal led to improvements in appetite and weight loss.

Read more: Ultra-Processed Foods Add 500 Calories to Your Daily Diet

Exercise Regularly to Lose Pubic Fat

Targeted core exercises, such as planks, anti-rotation and hanging leg raises, help build strength and muscle in the region between your pubic bone and below your belly button. These moves do little to burn the fat there, however.

Strength training is your best tool to combat body fat. The more lean body mass (or muscle mass) your body has, the less fat mass you retain, according to the Mayo Clinic. Muscle requires more calories, or energy, for your body to sustain than does fat and therefore causes you to burn more. According to the U.S. Department of Health and Human Services, you should shoot for at least two strength training sessions per week. Select workouts that address all of the major muscle groups, including your back, chest, arms, shoulders, hips and legs.

Reduce Stress and Sleep Well to Maximize Pubic Area Weight Loss

Stress can lead to poor eating habits and weight gain, especially in the lower belly and upper pubic area. High levels of stress are often associated with a buildup of visceral fat (fat around the abdomen). 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, according to Harvard Health Publishing.

Unfortunately, stress levels can also take a toll on your sleep, which, in turn, causes weight gain or fat retention. According to the Mayo Clinic, insufficient sleep can inhibit your fat loss and even lead to weight gain. Lack of sleep also affects your choices, driving you to overeat or pick less healthy foods. Commit to a good night's sleep by limiting screen time before bed, powering down electronics and making time for seven to nine hours of quiet rest.

Read more: 19 High-Fiber Foods — Some May Surprise You!

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