4 Tips on How To Reduce Fat Around the Pubic Area

A consistent exercise routine can help you lose fat in your pubic area.
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Whether 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).


While a miraculous fat-busting exercise would save time, it's unfortunately not possible to spot-reduce body fat. But improving your diet and exercise habits can help you lose total body fat, ultimately trimming any extra weight around the pubic area.

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1. Know the Basics on Pubic-Area Fat

Everyone stores fat in adipose cells throughout the body, but some people have extra cells in certain areas, causing weight to gather there, according to Harvard Health Publishing. Those assigned female at birth (AFAB) tend to experience an increase in body fat as they age, especially around the hips and thighs, however weight loss is not contingent on sex; it depends more on genetics, physical activity and underlying health.

Typically, postmenopausal people 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.

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Another factor that affects body fat levels is a decrease in 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 people 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.

2. Eat a Quality Diet

Focus on eating more whole foods (think: fruits, veggies, lean proteins) and fewer processed foods.
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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.



With the help of a food diary or calorie-tracking app, you can determine how many calories you need to maintain your current weight and then gradually create a safe 500- to 1,000-calorie deficit per day, which should result in roughly a pound of weight loss per week.

For example, if you need 2,500 daily calories to maintain your current weight, you should aim to eat between 1,500 and 2,000 calories per day. Just make sure you don't dip below 1,200 to 1,500 calories per day.


Along with controlling your calorie intake, clean up your diet by choosing high-quality, unprocessed foods. According to a May 2019 study 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, too, according to the Academy of Nutrition and Dietetics (AND). Choose meals rich in veggies and legumes to increase your daily intake.



The average adult should aim to get between 25 and 38 grams of fiber per day, according to the AND (and most people get less than half of that).

Protein low in saturated fat, such as grilled chicken, lean ground beef and fish, should also be included in your meals.

Protein is a powerful macronutrient in limiting your body's production of ghrelin, a hormone involved in making you hungry, per a 2015 study in the ‌American Journal of Clinical Nutrition.‌ Consuming about 25 to 30 grams of protein per meal led to improvements in appetite and weight loss, researchers found.


3. Exercise Regularly to Lose Pubic Fat

Targeted core exercises, such as planks 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.

Total-body 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 overall.



Shoot for at least two strength sessions per week, recommends the U.S. Department of Health and Human Services. Select workouts that address all of the major muscle groups, including your back, chest, arms, shoulders, hips and legs.

4. Address Unhealthy Stress and Sleep Habits

How well you sleep can affect your food choices the next day.
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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). Stressors like financial concerns or family issues can take a toll, causing people to seek 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, causing weight gain or fat retention. Over time, insufficient sleep can inhibit your fat loss and even lead to weight gain, according to the Mayo Clinic.

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.




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