Want to get rid of FUPA? If you don’t already know by now FUPA stands for Fat Upper Pubic Area. It’s also known as the “front butt” or pubic mound. And there are rumors this lower belly nightmare zone was created by Satan himself.
Now both males and females can suffer from the dreaded FUPA. The worst part is many people who lose weight can still have fat in their upper pubic area. To get rid of FUPA it’s going to be more difficult than just losing weight.
Getting rid of your fat upper pubic area naturally and without surgery is possible. But you are going to have to go about getting rid of it in a different way than just typical weight loss. This excess fat in your pubic mound isn’t going to go away with more weight loss. The loose skin can still hang there even after losing a lot of weight (1).
I know it seems like you can lose weight everywhere except your FUPA. This can make it quite frustrating to have this stubborn fat hanging onto your FUPA. And you might have heard targeted fat loss isn’t possible but you didn’t hear the whole story.
There’s a lot more to getting rid of your FUPA other than losing more weight. Here I’m going to show you what you really need to do to get rid of FUPA fast and naturally.
What Causes A FUPA
Having a FUPA in the first place is indeed largely genetic. Your body is genetically wired to store excess fat in your upper public area (2). You can thank your parents for passing on the genes for you to hold excess fat and weight in this pooch area.
But just because you’re more likely to have a FUPA doesn’t mean that you’re stuck with it for life. There are ways to get rid of the FUPA even if you’re genetically prone to storing fat there. Just like with every other stubborn fat spot on the body like hip dips, belly fat, side boob fat, and flabby arms.
Most people who get a fat pubic mound are still largely overweight (3). When your body fat and weight get high enough you’ll start to notice your FUPA getting bigger. Then it’ll eventually get to the point where it’s going to be hard to lose it.
Then most will realize they need to lose some weight to start getting rid of the FUPA. So they lose a lot of weight but the excess fat in their upper pubic area doesn’t seem to slim down much (4). This is because your body is genetically wired to hold excess fat there (5). You most likely store extra fat there first and it’s also going to be the last place you lose it.
Is It Possible to Get Rid Of FUPA?
So losing weight with diet and exercise is going to be the first step. But you’re still going to be far from the finish line. The reason for this is you’re also going to have to lower your body fat, tighten up the saggy skin and add lean muscle to the area to tone it up.
This is why just losing more weight isn’t going to drop the FUPA. You’re also going to have to lower your overall body fat. Having a high body fat will cause you to become skinny fat even though you’re still losing weight (6). When you’re skinny fat your body becomes mushy, saggy, and dimply.
The goal is to continue losing weight with diet and exercise but to lower your body fat so you can tone and shape your body. Without adding lean muscle mass from working out you’ll never be able to fully tone your FUPA (7). Being skinny fat isn’t only not visually appealing but it can also lead to some serious brain problems down the line (8).
Then you’re going to have to tighten up some of the saggy skin in your FUPA. When your skin gets stretched too much then it’ll be harder for it to bounce back. This is especially true if you lost a lot of weight very quickly. Your skin doesn’t have time to tighten up with the rapid weight loss.
Younger people will have an easier time with their loose skin snapping back. This is because they have naturally higher collagen levels (9). Collagen is the “glue that holds the body together.” It makes up the bulk of the weight of your skin and without it, you’ll never be able to tighten up your loose upper public area again. That’s because as you age your collagen production naturally goes down (10). That’s why it’s critical to make sure you’re supplementing with collagen daily. I recommend Ageless Collagen.
How to Get Rid of It Without Surgery
Now you need to know how to lower your body fat to lose the fat pubic mound. The best way to do this is to restrict your carbs, calories, and sugars with a keto-like diet (11). Most people who have trouble with their weight and stubborn fat areas don’t do well eating a higher amount of carbs and sugars (12).
This is because you’ll be storing these excess carbs and sugars in your body if you’re not burning them off. I’m not big on going on a full keto diet for most people because it’s hard to sustain long term (13). But cutting out your carbs and sugars is going to be critical to lowering your body fat.
Once you start cutting out your carbs and sugars your body is forced to use your fat stores for energy. That’s because your body first uses your incoming carbs and sugars for fuel. But once you eliminate much of those from your diet you’ll then move on to the next fuel source which is your fat (14).
You’ll also have to make sure you’re not going on a “dirty keto” diet. This is when you’re eating low carb but your calories are still high. To continue to lose weight and burn body fat you’re going to have to cut down on your calories too. Otherwise, you’ll continue to store fat and be running around in circles trying to lose it. Take a high-quality ketone supplement like Keto Elevate to enhance this fat-burning process.
Add other metabolism boosting foods like omega-3 fatty acids, green leafy vegetables and even some chia seeds to help remove fat from your FUPA fat upper pubic spot.
Optimize Your Hormones for Fat Loss
Balancing and optimizing your hormones is going to be a big part of getting rid of FUPA. That’s because your hormones play a vital role in how much fat you’re able to lose (15). It plays such a crucial part in the fat loss process that you could be doing everything else right but not getting any results.
Another benefit of a keto-like diet is you’ll instantly lower your blood sugar and insulin levels (16). Creating a low insulin environment in your body will optimize your metabolism. Having high insulin levels will prevent you from breaking down your fat stores for energy. And if your insulin levels are high it’ll promote the store of more fat in your body too (17).
Getting your estrogen levels right will also play a big role in getting rid of your FUPA. Many women have trouble with out of whack estrogen levels that can throw a monkey wrench in their results. If your estrogen levels are too low then your body will be more likely to store fat in your belly area (18).
When women hit menopause their estrogen levels drop (19). This makes them more likely to store fat in your FUPA fat upper pubic area. Plus low estrogen levels lower your metabolism making fat burning even more difficult (20). Following a keto like diet, eating more protein and healthy fats, and working out are all great ways to naturally balance out your estrogen levels. If you have trouble getting enough protein try replacing a meal with a low-carb protein powder.
FUPA Workout Plan
Lastly, there are ways to better target stubborn fat in your exercise routine. We’ve all heard spot reduction isn’t a very effective way to lose flab in troublesome spots (21). But there are ways to workout that can make you lose more flab throughout your entire body. Then combine with targeted exercises for your FUPA to muscle tone this spot up.
The trick to losing more fat in your workouts is the Afterburn effect. This special kind of intense workout creates a metabolic disturbance in your body. This causes your metabolism to keep burning flab many hours after you finish your workout. I prefer the combination of Afterburn workouts and Metabolic Resistance Training to also add lean muscle mass to your body. Like said earlier you’re going to need to add muscle mass to your body to prevent becoming “skinny fat” if you want to drop the FUPA.
Then you can target tone your upper pubic area by doing exercises specifically for there. Ab workouts combined with the above workout methods will be your best bet. You can also do regular ab workouts followed by steady-state endurance training to take it to the next level.
Lastly, you might want to consider wearing a sweat belt while you train your abs and workout. I know they seem a little silly but adding some heat to your FUPA while working out may boost fat burning in the area. This is because heat will increase blood flow to the area you’re exercising. This added blood flow may increase the delivery of fat-burning hormones such as epinephrine (22).
Many stubborn fat spots have poor blood flow. Your fat cells will be encouraged to be utilized for fuel with these fat burning hormones (23). The stress hormone cortisol does the opposite to your fat cells causing weight gain (24).
How do I get rid of my FUPA fast?
It’s possible to lose the FUPA fast but it’s not going to be easy. Losing more weight is only going to be step one of the process. You’re also going to have to lower your overall body fat, build lean muscle mass to the area, and then tighten up the loose skin. How well you follow the above protocols is going to determine how fast you’re able to lose your FUPA.
The Last Word
Getting rid of stubborn fat can be super frustrating, to say the least. You’d think just weight loss would do the job but it rarely works like this. You could even have a flat stomach but your FUPA could still be bulging out. This can make it embarrassing for you to even wear leggings or a tight dress.
Many women who have had a C-section can also develop a FUPA or it’s also called the “C-section pooch.” The surgery from the c-section can scar tissue and cause a layer of fat to overhang over the scar (25). But if you follow the plan above you should be able to lose your FUPA too.
The sagging fat in your upper pubic area is different from an apron belly. But at the end of the day, you’re going to go about getting rid of it the same. You can always wear compressed underwear like Spanx to hide the FUPA but it’s going to be best to lose it naturally by using the methods above.
There’s nothing worse than your pants having to sit in the fold where your belly button is. And if your FUPA is noticeable through your pants then it can feel like your entire body is repulsive. Having a FUPA that looks like an inflated balloon then it’s time to start a plan that works. It’s time to make the FUPA disappear!
Josh holds a Bachelor’s degree in Exercise Physiology and Nutrition Science. He’s a Certified Strength and Conditioning Specialist (CSCS) by the National Strength and Conditioning Association. He’s worked as a Strength and Conditioning Coach at the high school and college level. He has over 10 years experience as a personal trainer and nutrition coach. He is also the author of The Flat Belly Formula. He hopes to be able to bring inspiration & results to people all over the world to live a healthier life through diet & exercise.