Well, first of all what on earth is a F.U.P.A? Let me explain, it is the acronym for Fat Upper Pubic Area, that’s the polite way of saying it but I call it a “fat pouch!” Regardless of what you want to call it, no one wants one; it’s unsightly and makes it hard to find clothes that fit.
How is a F.U.P.A Developed?
Genetics: Adipose fat cells are connective tissue stores that contain large quantities of fat; they are stored in the body according to your genetic make-up. The number one explanation for fat in the groin area is genetic predisposition making it very difficult to shed weight in this area.
Child birth: Many women develop a F.U.P.A after giving birth because the muscles have been stretched beyond repair. This can be a great source of frustration for many women especially if they didn’t have one previously.
Weight gain or weight loss: Obese people are especially susceptible to this problem. When excessive weight loss occurs the remaining lose skin leads to a F.U.PA.
Poor Diet: Stay away from processed foods if you don’t want to develop a F.U.P.A. This includes refined grain meals, fast foods, and alcohol. These foods cause fatty tissue to build up in the body. Refined sugars in white sugar and white bread cause blood sugar levels to spike which increases blood insulin levels. The body responds to the insulin by increasing the amount of fat it stores.
Stress: One of the physical reactions to stress is to eat more; at the same time it triggers the body to store higher amounts of fat. This combination can cause you to develop a F.U.P.A.
How to Get Rid of a F.U.P.A
Regardless of the size of your F.U.P.A you don’t want it which is the reason why you are reading this post. Depending on the size of your F.U.P.A you may require surgical intervention but with the right diet and exercise regime, you can get rid of it.
The Right Diet
The majority of F.U.P.A victims find it difficult to lose weight in this area because they only focus on their calorie intake while ignoring the effects of foods such as refined grains. In other words, you can stop eating calories all together but unless calorie reduction is combined with excluding other eating habits you will fail miserably!
Eliminate Refined Foods: As previously mentioned, sugary foods, alcohol, flour, white sugar and processed foods are a big no no if you want to get rid of your F.U.P.A. According to Dr. Perry a South African researcher into the causes of obesity, you should incorporate fruits, leafy greens and fish into your diet.
Omega 3 fatty acids: Flax seeds, chia seeds, walnuts, and fish contain high concentrations of Omega 3 fatty acids which according to the Centers for Disease Control has been scientifically proven to reduce the stress hormone cortisol.
Vitamin C: Foods with a high vitamin C content reduce the production of the stress hormone cortisol. You should aim to consume two servings a day of strawberries, oranges and bell peppers.
Greek Yogurt: Research has found that calcium helps the body to break down fat. Calcium also contains the amino acid arginine which improves muscle tone and speeds up the weight loss process. Greek yogurt is also high in protein which means that you will stay full between meals.
Blueberries: Blueberries contain high amounts of antioxidants which assist in reducing fat storage in the stomach. They taste great mixed with Greek yogurt.
Cayenne Pepper: Capsaicin is an ingredient in hot chilli that prevents fat storage in the body; it also accelerates the metabolism which in turn speeds up the weight loss process.
Start Working Out
Diet and exercise go hand in hand; however, there is no such thing as targeted weight loss. Your aim should be to lose weight over your entire body and to build strength and muscle in your lower abdomen. It is important that your exercise routine is combined with cardio and strength training; well toned muscles assist in the fat burning process. Here are some of the best exercises for your F.U.P.A loss plan.
High Intensity Training: Scientific studies have found that high intensity training is the most effective weight loss method as it helps to burn almost twice the amount of calories as your average cardio routine.
Spent 5 minutes jogging, and then sprint for 1 minute, repeat this for 30 minutes every other day.
Crunches: Upright reverse crunches are a great way to burn pubic fat.
• Lie with your back on the floor, position your hands at the back of your head but don’t join your fingers.
• Bend your knees upwards so that they line up with your hips and keep your feet flat on the floor.
• Bring your chest up in the direction of your thighs and pull your knees towards your chest. Tighten your abdominal muscles at the same time.
• Hold the position for 5 seconds and stretch your knees out so that they line up with your hips.
• Repeat 15 times in a set of 3.
Planks: Planks are great for gaining upper body strength and they also burn fat in the lower abdomen.
• Position your body as if you have locked arms after doing a full push up.
• Remain in this position for 1 minute.
• Repeat this exercise 2-3 times per day.
Combine a healthy diet with an intense exercise regime and you will soon say goodbye to your F.U.P.A.