A FUPA, which stands for Fat Upper Pubic Area, is the technical term for the fold of fat that sits just above the pubic bone. It is a common area of fat accumulation, especially in women who have gained weight or after pregnancy. While a FUPA is normal, some people find it aesthetically unappealing or experience functional issues related to it. Understanding what causes a FUPA can help determine ways to prevent or reduce its size.
Anatomy of the FUPA Area
The FUPA region contains several key anatomical structures:
- Pubic bone – This is the lower part of the pelvis located between the hip bones. It anchors muscles and ligaments in the pelvic region.
- Skin and subcutaneous fat – The skin and underlying fat in the lower abdomen cover the pubic bone. This tissue can accumulate fat, leading to a FUPA.
- Abdominal muscles – Muscles including the rectus abdominis (abs) and transverse abdominis attach to the pubic bone area.
- Fatty tissue – Fatty tissue protects organs and insulates the body. Excess fat accumulation leads to obesity.
- Pelvic floor muscles – These muscles support pelvic organs and control urine flow. Weakness can cause pelvic floor dysfunction.
The combination of skin, subcutaneous fat, muscles, and organs in the lower abdomen comprises the FUPA region in women. Changes to these tissues from weight gain, aging, hormones, or pregnancy can all impact FUPA size.
Causes of FUPA in Women
Several key factors cause fat accumulation in the pubic area leading to a FUPA in women:
Weight Gain
Weight gain and increased body fat are the most common causes of a FUPA. Fat cells grow larger when excess calories are consumed. This excess fat has to be stored somewhere in the body. The lower abdomen is a prime spot, resulting in a FUPA.
According to research, women tend to store fat in the hips, buttocks, and thighs due to estrogen levels. However, fat can accumulate anywhere with substantial weight gain, including the pubic region. Over 50% of women in the U.S. wear plus sizes, reflecting high obesity rates. Carrying excess weight increases FUPA risk.
Genetics
Genetics play a role in determining where your body stores fat. Women may inherit a predisposition to store fat in the lower abdomen and pubic area rather than other areas. Even with a healthy weight, genetics can cause a small FUPA due to natural fat distribution.
Ethnic background can impact fat distribution also. For example, researchers found that African American women may have less visceral fat but more subcutaneous fat than Caucasians. This results in a higher hip to waist ratio despite similar BMIs. Genes significantly influence your natural body shape and FUPA tendency.
Aging and Menopause
Age-related fat redistribution can cause FUPA development. As women age, they tend to lose fat in places like the legs, arms, and face. However, fat may accumulate or remain in the abdomen.
The hormonal changes of menopause also drive FUPA development. Estrogen levels decline during perimenopause and menopause. This hormone shift causes more fat storage in the belly area than hips and thighs. Consequently, abdominal fat and FUPA size increase after menopause.
Pregnancy
Pregnancy is another common FUPA cause. Weight gain during pregnancy expands fat cells everywhere, including the pubic region. The average woman gains 25-35 pounds while pregnant.
Many women find this weight does not entirely dissipate after giving birth, especially with repeat pregnancies. Postpartum hormonal fluctuations can make losing abdominal fat difficult. FUPA is a common post-pregnancy occurrence.
Loss of Muscle Mass
Muscle loss or sarcopenia leads to reduced lean body mass percentage in favor of higher body fat percentage. Loss of abdominal muscle tone allows greater fat accumulation in the FUPA zone.
Sarcopenia increases with age, especially for women post-menopause. Muscle burns more calories than fat, so sarcopenia slows metabolism and promotes fat gain. Preserving muscle through strength training helps prevent FUPA growth.
Lack of Exercise
A sedentary lifestyle adds to FUPA risk by promoting weight gain and muscle loss. Exercise is vital for burning calories, building muscle, and boosting metabolism. Without regular physical activity, the body cannot maximize fat burning potential.
Sitting for long periods leads to excess fat accumulation around the midsection and pubic area as well. Inactivity allows more FUPA expansion compared to an active lifestyle. Adding regular aerobic and strength training exercise helps reduce FUPA size.
Poor Diet
Diet plays a huge role in FUPA development. Consuming excess calories from sugary, fatty, processed foods promotes weight gain and fat accumulation. Even healthy foods like nuts, oils, and red meat can lead to overeating calories.
Crash dieting and weight cycling also promote abdominal fat storage. The body adapts to food restriction by clinging to fat reserves. Yo-yo weight loss and gain makes losing a FUPA much harder. A nutritious, portion-controlled diet supports a trimmer figure.
Stress
Research confirms that high stress levels promote fat storage around the midsection. The stress hormone cortisol instructs the body to store more fat, particularly visceral abdominal fat.
Chronic stress and elevated cortisol also drive cravings for high-fat, high-sugar comfort foods. This combination can readily expand fat cells in the FUPA zone. Stress management helps control abdominal fat distribution.
Smoking
Smoking does not directly cause FUPA, but it increases associated risks like weight gain. Quitting smoking leads to average weight gain of 10 pounds according to studies. This dramatic increase stems from improved metabolism and food cravings.
Smoking cessation is extremely beneficial for health but can expand fat cells if calorie intake is not adjusted. Combine quitting smoking with exercise and healthy eating to avoid enlarging the pubic fat pad.
Other Contributing Factors
Some other issues linked to increased FUPA size include:
- High alcohol intake – Empty liquid calories promote fat gain.
- Medications – Steroids, antipsychotics, antidepressants, and hormones may expand fat cells.
- Cushing’s disease – Excess cortisol causes fat accumulation including abdominal obesity.
- Polycystic ovarian syndrome (PCOS) – Hormone imbalance promotes weight gain.
- Insulin resistance and diabetes – Impaired glucose metabolism drives fat storage.
- Lipedema – Fatty tissue disorder that leads to enlarged lower body.
Medical conditions that influence fat storage around the midsection commonly contribute to FUPA development.
Health Risks of FUPA
A FUPA is primarily an aesthetic concern rather than medical condition. However, having a large FUPA may increase risks for:
- Skin irritation, infection, and rashes due to moisture and friction in skin folds
- Poor hygiene if moisture gets trapped in the skin folds
- Back pain or poor posture from protruding belly
- Hernia risk due to abdominal weakness or pressure
- Increased abdominal circumference and obesity risks
A very large FUPA may start to obstruct daily functions. Wearing tight pants, exercising, and enjoying sexual activity may prove difficult with a restrictive FUPA. Psychological distress related to appearance is also possible.
How to Get Rid of FUPA
Losing the fat pad over the pubic bone requires customized strategies targeting the lower belly. No shortcuts exist – only the combination of a calorie deficit and intensive training yields real FUPA reduction. Key tips include:
Follow a Low Calorie, Nutritious Diet
A slight daily calorie deficit of 300-500 calories encourages steady fat loss all over, including the pubic region. Cut empty calorie sources and maximize vegetables, fruits, lean proteins, whole grains, and healthy fats. Portion control is essential.
Add Cardiovascular Exercise
Getting the heart rate up is essential for burning visceral fat around the midsection. Add 150 minutes of moderate cardio like brisk walking, swimming, cycling, or interval training per week while in a calorie deficit.
Incorporate Strength Training
Build abdominal and core muscles to improve tone and pull in the stomach area. Focus on moves like planks, crunches, oblique twists, and back extensions to target the core directly 2-3 times a week.
Try Targeted Moves
Leg lifts, scissor kicks, hip thrusts, and pelvic tilts use the abs and hip flexors specifically to tone the pubic region. Yoga bridges and kegels strengthen the pelvic floor. Pilates provides effective targeted training.
Stand and Walk More
Increasing non-exercise activity like standing, walking, stretching, and taking the stairs daily complements planned workouts. Sitting for long periods encourages FUPA expansion.
Be Patient and Persistent
Spot reduction of fat in any area is not possible. It takes months of diligent effort to trim down a FUPA through overall weight loss and targeted toning. Stick with your diet and exercise plan.
Consider Body Contouring
If FUPA remains after weight loss, body contouring is an option. Liposuction permanently removes fat cells while a pubic lift tightens loose skin and tissue. Results are permanent barring significant weight gain.
Preventing FUPA Development
Making certain lifestyle changes proactively can help prevent a FUPA from forming:
- Engage in regular cardiovascular and strength training exercise
- Follow a vegetable-rich, low sugar, high protein diet
- Limit alcohol intake and quit smoking
- Reduce stress through yoga, meditation, socializing, etc.
- Stay hydrated and sleep 7-9 hours per night
- Maintain a healthy weight for your height
Developing strong abdominal muscles and minimizing fat accumulation through diet and exercise keeps the pubic area firm.
FUPA Considerations During Pregnancy
Pregnancy will enlarge a FUPA due to weight gain and hormonal shifts. However, it will likely shrink post-delivery as fluid retention resolves and weight loss can commence. Tips for minimizing FUPA during pregnancy include:
- Follow obstetrician’s guidance for weight gain goals based on starting BMI
- Consume a balanced diet emphasizing lean proteins, fruits, vegetables, whole grains, and healthy fats
- Stay active with walking, swimming, prenatal yoga and light strength training
- Drink plenty of water and get enough sleep nightly
- Practice self-care and relax when possible to manage stress
- Accept that postpartum body changes are normal and temporary
With time and perseverance, pregnancy-related FUPA can resolve. Rushing the process with fad diets is unsafe, so be patient.
When to Seek Medical Care
In most cases, FUPA is a cosmetic annoyance rather than medical issue. However, consult a doctor if you experience:
- Significant pain, tenderness, redness or itching of the pubic area
- Rashes, sores, blisters or moisture in the skin folds
- Strong odor or unusual discharge from FUPA region
- Bleeding, ulcers or wounds on the FUPA
- Sudden enlargement of the lower abdomen
- Bowel habit changes like constipation or diarrhea
- Pelvic floor dysfunction causing leakage or prolapse
- Hernia concerns if tissue protrudes from the abdominal wall
Such symptoms may reflect a skin infection, abscess, cyst, or other medical issue requiring treatment. An untreated infection can become a dangerous systemic infection.
FUPA Removal Procedures
For modest FUPA reduction, nonsurgical means like diet, exercise, and body contouring treatments can help:
- CoolSculpting (cryolipolysis) – Freezes and destroys fat cells
- Trusculpt – Radiofrequency device melts fat
- Emsculpt – Magnetic stimulation strengthens muscles
- Sculpsure – Uses lasers to eliminate fat cells
- Ultrasound cavitation – Targeted ultrasonic waves disrupt fat cell membranes
- Radiofrequency – Heats fatty tissues to encourage fat breakdown
Such treatments must be combined with a healthy lifestyle for optimal slimming. For significant FUPA reduction, surgical options like abdominoplasty (“tummy tuck”), lipectomy, and pubic lift remain the gold standard techniques.
Abdominoplasty
This excises a large ellipse of skin and fat across the lower abdomen while tightening underlying abdominal muscles. The belly button is repositioned higher as well. Scarring spans hip to hip.Recovery takes 2-4 weeks.
Lipectomy
Liposuction removes fat directly via small incisions in the pubic crease and abdomen. This alone does not tighten loose skin or muscles. Downtime is 1-2 weeks.
Pubic Lift
Excising skin and fat of just the pubic mound is a more conservative option. The mons pubis area is contoured for a smooth, flat appearance. Scarring is minimal and recovery takes about 2 weeks.
Such body contouring surgery permanently removes tissue, so weight gain later can compromise results. Candidates must be physically healthy with realistic expectations to qualify.
FUPA Reduction Tips for Men
While more prevalent in women, FUPA can develop in overweight or obese men as well. The same strategies apply:
- Reduce overall body fat percentage through diet and cardio exercise
- Perform targeted core training like planks, crunches, and oblique twists
- Try Pilates, barre, and yoga to strengthen the core
- Increase NEAT (non-exercise activity thermogenesis)
- Limit alcohol, quit smoking, manage stress, and sleep well
- Consider CoolSculpting, Trusculpt, or liposuction for fat reduction
Men need a very low body fat percentage to eliminate pubic fat completely. Patience and consistency in lifestyle changes and training brings about the best cosmetic improvements.
Conclusion
A FUPA describes the pad of fat accumulating over the pubic bone and is primarily an aesthetic concern. Weight gain, aging, pregnancy, hormones, genetics, poor diet, inactivity and other factors can all contribute to FUPA enlargement. While not a serious medical issue, a large FUPA may cause physical discomfort or psychological distress. Losing a FUPA requires overall weight reduction paired with targeted core strengthening. Non-surgical treatments can help shrink fat cells. In severe cases, body contouring surgery removes excess tissue permanently. With diligence and patience, it is possible to minimize or remove the pubic fat pad through natural means for an improved physique.