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How to Lose Male Pubic Fat

author image Sharin Griffin
Sharin Griffin has been a freelance writer since 2009, specializing in health-related articles. She has worked in the health-care industry as a certified nursing assistant and medical technician. Griffin's medical expertise encompasses bariatrics and geriatric care, with an emphasis on general medicine. She is completing an associate degree in health-care administration from Axia University.
How to Lose Male Pubic Fat
Close-up of man cutting up vegetables. Photo Credit: Comstock Images/Stockbyte/Getty Images

Pubic fat is a form of abdominal fat that is common with increased calorie intake and decreased physical activity. According to Dr. Michael Jensen of, men who carry excess abdominal fat are at higher risk for medical conditions such as heart disease and high blood pressure. While heredity might play a role in pubic fat formation, most cases can be attributed to excess eating and alcohol consumption with little exercise.

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Step 1

Cut your calorie intake by eating fewer refined sugars and opting for healthy, low-calorie foods such as fruits, vegetables, poultry and whole grains, which are ideal substitutes for sugary snacks, red meat, white bread and pastas. The more calories you consume, the less likely you are to burn them off, thus increasing fat accumulation.

Step 2

Participate in aerobic exercise such as jogging, cycling and dancing. Aerobic exercise speeds up your heart rate and increases circulation. As this happens, your body pulls energy from calories and stored fat, including pubic fat, which then burns off more efficiently, according to the American Council on Exercise, or ACE.

Step 3

Alternate your workout routine by throwing in at least two days a week of muscle building exercise for your abdomen. Situps and crunches will help increase abdominal muscles, building lean muscle mass to replace stored fat. This also provides additional support to your pelvic floor.

Step 4

Create a calorie deficit based on your age, height in inches and weight. These factors will help you determine how many calories are required to maintain your current weight. By reducing this caloric requirement by at least 500 calories per day, you can lose up to 1 lb. per week.

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