FUPA, which stands for “fat upper pubic area,” refers to excess fat that accumulates above the pubic area. It can be distressing to deal with, but there are healthy strategies you can try to get rid of your FUPA. Losing a FUPA requires dedication and patience, but positive lifestyle changes can make a difference over time.
This article will explore tips for losing FUPA, from making dietary changes to exercising more. We’ll also discuss when you may want to consider plastic surgery if lifestyle changes do not give you the results you want. To get rid of FUPA it takes time and effort. But, you can take control by implementing some of the healthy strategies suggested below.
What Causes FUPA?
Before taking a look at the ways to get rid of FUPa, let’s take a look at the key factors that lead to its formation.
1. Hormonal Changes
Fluctuations in hormones like estrogen, progesterone, and cortisol during events like pregnancy, menopause, or certain medical conditions can encourage fat storage around the lower belly and pubic region. Genetics and aging also influence hormonal changes contributing to FUPA formation.
2. Weight Gain
Overall weight gain adds layers of fat all over the body, including the pubic zone. This excess fat can accumulate above the pubis over time, especially in those genetically predisposed to store fat in the lower body.
3. Loss of Skin Elasticity
Skin naturally loses collagen and elastin fibers with age. For some, pregnancy can also reduce skin elasticity. This decreased skin tone permits pubic fat to bulge outward and protrude instead of remaining smoothed flat by firmer skin.
4. Poor Lifestyle Habits
Eating excess processed, sugary, and fatty foods coupled with inadequate exercise leads to calorie surplus and progressive fat accumulation over the years. These poor lifestyle habits readily contribute to FUPA, especially for women undergoing hormonal changes with age or childbearing.
In most cases, FUPA occurs due to a combination of these factors which allow excess lower belly and pubic fat formation over time. Genetics, hormones, and personal habits all seem to play a role.
Dietary Changes to Help Get Rid of FUPA
Making smart dietary choices is key to losing excess pubic fat. Here are some healthy eating strategies to help get rid of FUPA:
- Cut back on sugar, refined carbs, and unhealthy fats which can contribute to FUPA. Focus on whole, nutrient-dense foods instead like vegetables, fruits, lean protein, whole grains, and healthy fats.
- Stay adequately hydrated by drinking enough water each day. Proper hydration supports metabolism and excess fat loss.
- Reduce your daily calorie intake moderately to promote safe weight loss all over, including your pubic area. Consult your doctor to determine the right calorie deficit for you.
- Keep a food journal to increase your accountability and stay motivated toward nutrition goals when trying to get rid of FUPA.
Effective Exercise Routines to Help Get Rid of FUPA
Along with a proper diet, developing an exercise routine focused on cardio and strength training can create a calorie deficit essential to get rid of FUPA.
Some great options to combat excess pubic fat include:
- Performing at least 150 minutes of moderate cardio each week through activities like brisk walking, swimming, or biking. Start slow if you are new to exercise and gradually increase intensity.
- Incorporating targeted strength training 2-3 times per week focused on the core, hips, and thighs to help tone muscles under stubborn fat. Think squats, lunges, and planks. Use machines, free weights, or resistance bands.
- Trying high-intensity interval training (HIIT) workouts a few times per week to boost calorie burn through short intense bursts of exercise followed by recovery periods. Tabata, cycling sprints, or stair runs are great modalities.
- Taking up belly dancing or pole dancing builds core strength while helping you feel more confident and sexy in your own skin during your FUPA weight loss journey.
By tailoring your exercise regimen to maximize fat burning and muscle tone, you can start reducing your pubic fat and sculpting your body over time. Patience and consistency are vital.
When to Consider Plastic Surgery for FUPA Removal?
If making positive lifestyle changes through diet and increased activity still does not adequately get rid of your FUPA after 9-12 months, you may wish to explore plastic surgery options.
The two main procedures are:
1. Pubic liposuction
This suctions out stubborn fat deposits above the pubic bone through a small cannula (thin tube) inserted via tiny incisions. Moderate exercise post-surgery helps contour results. Can cost $2000 to $6000.
2. Monsplasty
This procedure removes excess fat, and excess skin and surgically tightens underlying muscle. One type uses a crescent-shaped incision within the bikini line. The cost averages $4000 to $5000. Significant swelling and bruising are common short term.
These procedures should only be conducted by an experienced, board-certified plastic surgeon. Ensure you understand all health risks before consenting to surgery for FUPA removal or any other procedure.
Conclusion
Dealing with excess pubic fat can certainly take its toll on comfort, confidence, and self-image. However, there are solutions. Losing your FUPA is attainable through dedication to lasting lifestyle changes around nutrition and fitness. Be patient and kind to yourself throughout the process.
Start by overhauling your diet to emphasize whole, nourishing foods over processed items. Stay hydrated, control portions, and keep track of what you eat. Next, build regular cardio and targeted strength training into your routine to maximize fat-burning and muscle development.
If these healthy strategies don’t adequately get rid of FUPA after close to a year, consult with a qualified plastic surgeon about procedures like liposuction and monsplasty.
While trying to get rid of a FUPA requires commitment and perseverance, the payoff can be life-changing. You may start feeling healthier, stronger, and much more comfortable in your own skin. And nothing builds confidence like achieving a goal through hard work!
The path takes courage, but imagine looking back at your journey with pride knowing you took control. So start implementing little changes each day to get you closer to finally kissing that stubborn FUPA goodbye. You’ve got this! Now are you ready to begin your positive transformation both inside and out?
