Fat upper pubic area (FUPA) is excess fat accumulated above the pubic bone. While spot reduction isn't possible, effective methods exist to address this common concern.
As a professional sportsman for over a decade, I've observed numerous people struggling with fat loss, particularly around the groin area. This guide explains why groin fat accumulates and provides evidence-based solutions.
Quick Summary
- To effectively reduce groin fat, it's advocated to adopt a holistic approach by engaging in a healthy diet, cardio, weight training, and considering nonsurgical fat reduction procedures.
- Cardio and weight training, including exercises like planks and burpees, can help build muscle mass in the groin region, giving it a toned appearance.
- Stress, alongside genetic factors and age-related changes such as menopause, is identified as a significant contributor to groin fat accumulation, underlining the multifaceted nature of this common concern, according to the study published in PubMed Central.
- Personally, the most effective strategy for dealing with groin fat involves overall weight loss through a clean diet and consistent exercise, with the option of using natural fat burners to aid the process.
Best Ways to Lose Fat Around the Groin
From personal experience, the most effective approach targets overall body fat reduction rather than spot reduction. Incorporating cardio and strength training produced significant groin fat reduction over time.
Carrying excess groin fat can cause emotional distress. Address psychological aspects by maintaining supportive environments and actionable advice to sustain motivation throughout your journey.
Healthy Diet
A healthy diet is crucial for activating fat-burning hormones. Begin by counting your daily calories and creating a calorie deficit by eliminating extra calories and unhealthy foods.
The American Journal of Clinical Nutrition recommends eating a protein-rich diet low in saturated fat because it can satiate you with fewer calories [1].
A study published by Johns Hopkins University recommends drinking plenty of water in the morning and before meals to speed up your metabolism and avoid weight gain [2].
Cardio and Weight Training
Cardio and weight training for fat loss are tried and tested methods of losing weight efficiently.
Doing at least 30 minutes of cardio a day can help you lose weight in a well-paced manner.
Adding weights into the picture can help you build muscle mass in the groin region, which will give it a toned and fat-free look.
Nonsurgical Fat Reduction
Nonsurgical procedures like heat therapy and radio frequencies can target fat cells in the upper pubic area, although they require multiple appointments and results may vary.
Safe and Effective Exercises
Although it’s impossible to target groin fat with exercise, you can still strengthen and build muscle mass in this area.
As I consistently engaged in targeted exercises, I noticed my groin area becoming more muscular and toned, enhancing my overall physique.
It's crucial to note that men and women might require different sets of exercises due to their distinct anatomical structures.
Here is a list of safe and effective lower abdomen exercises to tighten and strengthen your groin:
- Bicycle Crunches: Safe method building lower core muscles without excessive back strain
- Leg Raises: Build core strength while tightening groin area
- Supermans: Work deep ab muscles and lower back
- Planks: Excellent body composition exercise working and tightening core muscles, strengthening inner core for better stability and balance
- Burpees: Full-body workout considered among the best cardio workouts for weight loss
- The Hundred: Classic Pilates exercise providing deep core muscles excellent workouts
- Bridges: Effective post-recovery exercise for women after cesarean or vaginal delivery, engaging abdomen without applying pressure
I also highly recommend using natural fat burners to speed up your fat loss:
How Does It Accumulate?
I observed that during periods of inactivity and consuming extra calories, the fat around my groin area seemed to accumulate more. It was a clear signal for me to get moving and adjust my diet.
However, there are other factors that play a role:
- Age: Certain age-related changes like menopause can lead to changes in body fat distribution and could potentially contribute to fat gain in the groin [3].
- Genetic factors: Certain genetic factors that contribute to increased body weight can affect fat distribution to the groin.
- Stress: Some studies suggest that stress can lead you to gain groin and belly fat [4].
Groin Fat vs. Excess Skin
After shedding excess fat, people often confuse extra skin with remaining fat. This commonly occurs in women after pregnancy.
Exercise won't alleviate loose skin because working out doesn't tighten loose skin after weight loss. Such cases require surgical intervention.
- Liposuction: This is the most popular cosmetic surgery for fat removal from under the skin.
- Monoplasty: Also called a pubic lift, this procedure removes fat and extra skin from the pubic area.
- Abdominoplasty: Commonly known as a tummy tuck, this procedure restores weakened muscles and removes extra skin and fat from the groin.
“It was in the 1980s that liposuction or ‘suction assisted lipectomy’ became an important and popular method of body contouring.”
- Dr. Gayatri Krishnan, MD, Anesthesiologist
FAQs
Can Running Reduce Groin Fat?
Yes, running and other forms of cardio can reduce groin fat. Although no exercise directly targets fat in the groin, it can still help you lose weight overall.
Are Surgical Procedures for Groin Fat Removal Safe?
Yes, surgical procedures for groin fat removal can be safe. However, consult a physician to ensure you don’t have any pre-existing conditions that could affect you after the surgery.
References:
- https://academic.oup.com/ajcn/article/87/5/1558S/4650426
- https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411490/
- https://link.springer.com/article/10.1007/s13679-018-0306-y
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