Pregnancy and childbirth are common causes of FUPA in women. Board-certified plastic surgeon Dr. Jonathan Kaplan (MD, MPH) also points out that “FUPA is caused by weight gain and some patients are more genetically predisposed to developing a FUPA earlier in their weight gain.” Registered physical therapist and pelvic floor rehabilitation specialist Jenny Lee emphasizes, “There are many contributing factors to FUPA. Often in the case of women, such as genetic factors, diet, stress, age, etc.” Irrespective of the causes, you can get rid of FUPA. Diet and exercise are very helpful but you can also opt for non-invasive and surgical procedures. Read on to learn about all the options you have to shed the upper pubic fat to your satisfaction. Scroll down! To get rid of this excess fat, you need to have an overall weight-loss strategy in place. Spot reduction is not possible. Target full-body weight loss along with lower belly exercises to shed fat and tighten the area with muscles. Here are 10 easy exercises you can do at home to get rid of FUPA.
10 Exercises To Reduce FUPA At Home
Before starting, do a 10-minute warm-up. After that, do the following exercises. These will take about 45 minutes. Wear appropriate shoes and clothes and use a mat.
1. Jumping Jacks
How To Do
2. High Knees
How To Do
3. Leg In And Outs
How To Do
4. Reverse Crunches
How To Do
5. Double Leg Drops
How To Do
6. Scissor Kicks
How To Do
7. Bicycle Crunches
How To Do
8. Superman
How To Do
9. Mountain Climbers
How To Do
10. Plank Jacks
How To Do These are the 10 exercises you can do at home every day. You must also do cardio at least 3 days a week. You may run, swim, play a sport, dance, or brisk walk. Exercise will take care of 20% of the effort required to get rid of FUPA. However, 80% of it will be determined by your diet. Scroll down to know what to eat and how to space your meals for maximum effect.
Best Diet To Get Rid Of FUPA Easily
Here is a list of foods you can consume to get rid of FUPA. Avocado toast + 2 boiled eggs + 1 cup black coffee ½ cup sprout salad 1 cup lentil soup + ½ cup boiled veggies + ½ cup yogurt
Vegetables: Spinach, arugula, kale, chard, radish greens, carrot, broccoli, cauliflower, cabbage, Chinese cabbage, purple cabbage, bok choy, bell peppers, okra, eggplant, tomato, cucumber, artichoke, squash, gourd, etc. Fruits: Apple, peach, pear, plum, pomegranate, orange, tangerine, lime, lemon, grapefruit, berries, etc. Whole Grains: Barley, wheat, broken wheat, sorghum, brown rice, black rice, and red rice. Protein: Lentils, beans, mushrooms, eggs, skinless chicken, fatty fish, lean cuts of beef and pork, and ground turkey. Nuts And Seeds: Almonds, walnuts, pine nuts, macadamia, sunflower seeds, melon seeds, pumpkin seeds, chia seeds, and flax seeds. Fats And Oils: Olive oil, rice bran oil, avocado oil, peanut butter, flaxseed butter, almond butter, sunflower seed butter, and ghee. Beverages: Water, green tea, herbal tea, black coffee, freshly pressed vegetable and fruit juices, a glass of wine (not more than twice a week), and detox drinks. Herbs And Spices: Fenugreek seeds, cumin seeds, fennel seeds, black pepper, Himalayan pink salt, cinnamon, coriander, cardamom, ginger, garlic, etc.
While you are following the diet and exercise regimen, you can also opt for non-invasive procedures to get rid of your FUPA fast. Here are a few procedures you can educate yourself on before getting any of them done.
Non-Invasive Procedures To Get Rid Of FUPA Fast
Cool Sculpting
Cool sculpting, also known as cryolipolysis, is a non-surgical technique for localized fat reduction (1). “It is used in managing FUPA, approved by the FDA. It involves the application of extremely low temperatures in the fat cells in your pelvic area, killing them. The body will then excrete the dead fat cells in urine after a couple of weeks”, informs Dr. Daniel Boyer (MD) You can lose up to 25% of fat per session. You will be able to notice the changes in 1-2 months.
Laser Treatment
Laser therapy is a non-invasive body contouring technique that causes fat loss and helps achieve a sculpted body and waistline (2). A specific laser wavelength is used to break the fat cells down. This FDA-approved treatment takes about 25 minutes to complete. You will notice the results in 6 weeks.
Ultrasound Fat Reduction
Ultra-focused sonic waves are applied to the target area to break down fat cells (3). It is FDA-cleared and requires no downtime. You may require 1-2 treatments within a space of weeks. The results are noticeable in 6 weeks.
Red Light Therapy
Red light therapy is also an FDA-approved non-invasive fat removal procedure. It helps shrink the fat cells by releasing the contents of the fat cells (4). It requires about 30 minutes to complete the treatment. Around 3 sessions can help you get long-lasting results if you also take care of your diet and exercise regularly. Now, you have another option of going under the knife. Below are a few surgical procedures you can take a look at.
Surgical Procedures To Get Rid Of FUPA
Panniculectomy
Board-certified dermatologist Dr. Anna Chacon says, “there is a surgery called panniculectomy where the area can be removed. This sometimes is major surgery with a lot of downtime, minimum a week. It is a similar procedure to a tummy tuck.”
Liposuction
“Traditionally, a “tummy tuck” or liposuction has been used to reduce the visible pouch over the pubic bone,” says the registered physical therapist, Jenny Lee. It is a surgical procedure where the fat cells are sucked out of the target area. Board-certified plastic surgeon Dr. Jonathan Kaplan (MD, MPH) informs, “Diet can help, but the person would have to lose a significant amount of weight to reduce the fat in the torso and the FUPA. That’s why surgical weight loss is usually necessary. But again, for those patients that are not obese enough to need surgical weight loss but have preferentially deposited fat in the FUPA during pregnancy or weight gain, liposuction/tummy tuck is a great option.” Talk to a plastic surgeon to figure out whether you need a surgical or non-invasive procedure to get rid of the excess pubic fat. Since FUPA is commonly seen in new mothers, here are a few tips from the experts for them.
Experts’ Advice For New Mothers
“New mothers are encouraged to manage their weight properly during pregnancy by eating well and also doing appropriate exercise regularly,” advises Dr. Boyer. Dr. Anna Chacon also mentions the same. “Advice for new mothers includes trying to get into an exercise plan so that you may avoid this from happening as much as possible,” she says. Physical therapist Jenny Lee points out a very important aspect of motherhood. She suggests new mothers to “be kind and patient with their bodies. Your body has just given you a beautiful child, and the progress of childbirth is nothing short of a miracle. Your body will need to go through these changes to support you and the baby. It is a different body than you used to have. Yes, you can get back to doing everything that you did before, but it may just be in a new way. Be kind to yourself.”
How to get rid of FUPA in 2 weeks? Now that you know how to get rid of FUPA, get into action! In 6-10 weeks, you will see a visible difference. Apart from the aforementioned tips, mindful eating, cardio workouts thrice a week, quitting smoking, and getting proper sleep and hydration can help you reduce FUPA fast. Can running help get rid of FUPA? Yes, doing cardio workouts like running, jogging, and swimming can help reduce FUPA. Can walking help get rid of FUPA? Yes, brisk walking every day along with a healthy diet and active lifestyle can help reduce FUPA.
