FUPA 101: How to lose fat in the upper pubic area

From your BMI to the latest HIIT program, the health and wellness world is packed full of acronyms. Sometimes it feels like you need a dictionary just to break them all down.

Today, we're introducing you to a new one — FUPA, which stands for fatty upper pubic area.

But, rather than doing a drop-and-run with another confusing term, we're here to guide you through all the important information.

Keep reading to learn what FUPA is, the typical causes, and how to get rid of FUPA; including options for surgical procedures and a healthy diet and exercise plan.

What is FUPA?

FUPA stands for fatty upper pubic area. The term has been around for a few years now, so you may have heard of it.

Back in 2018, it even achieved international fame after a mention in Vogue [7]. In an article, pop star Beyonce celebrates her FUPA as a reminder of the changes in her body since pregnancy and motherhood.

In scientific terms, a FUPA is known as the mons pubis. This is a small area just above the pubic bone that grows pubic hair [1].

The mons pubis is made up of fatty tissue which exists to provide extra cushioning during sex. It can also release pheromones to help you get in the mood.

Some women feel that their mons pubis area is bulging or large, which is what FUPA refers to. They might feel uncomfortable wearing tight clothing or swimwear and sometimes develop body image issues [2].

We feel it’s important to mention that having a fat upper pubic area (or FUPA) can be completely normal.

Unlike some genital issues that may cause skin irritation, pain, or even UTIs — a FUPA is typically an issue of aesthetics, not health [5].

In fact, a study of over 200 women that was aimed at identifying a typical mons pubis area found over 27 different dimensions were needed to describe them fully [3].

But, of course, if you have concerns over your body or health, we would always encourage you to visit your doctor for a checkup.

Is FUPA the same as belly fat?

To answer this question, we need to explain the different types of belly fat. First, there is subcutaneous fat, which is found just beneath the skin [8].

The fatty tissue that makes up the mons pubis, or your FUPA, is subcutaneous fat. It’s very similar to belly fat, but thankfully it is the less risky kind [2].

The second type of belly fat is visceral fat, found deep beneath muscles and around the organs, and linked to several health issues [8]. 

So, while keeping overall body fat low is important for your health, the kind you really need to watch out for is visceral fat.

The tricky part with visceral fat is that you can’t see or feel it. It's also hard to tell from body weight alone how much excess belly fat you might have.

The best way to assess your visceral fat and body composition is to measure your waist circumference or your waist-to-hip ratio.

FUPA vs apron belly

A common misconception is that a FUPA is the same as an apron belly. While they're both located in the lower abdominal region, they are different conditions.

A FUPA describes fat in the upper pubic area, specifically. This area covers a small triangle of soft tissue above the pubic bone where you grow pubic hair.

In comparison, an apron belly is a condition where excess belly fat hangs or extends over the pubic area. An apron belly is also known as a pooch. Scientifically, it is called the panniculus or pannus stomach.

In good news, lifestyle changes like diet and exercise that help you lose weight can be effective for both the upper pubic area and the stomach.

What causes FUPA?

We wanted to remind you here that a FUPA is natural, so when we talk about causes, we’re really talking about things that might make your FUPA especially pronounced.

There are various factors that could affect your FUPA, such as [1][2][3][6]:

• Weight gain: Women who are overweight or obese typically have more fatty tissue in the pubic area, leading to a more prominent FUPA.
• Significant weight loss: After massive weight loss, some women notice changes in their FUPA as excess skin and stretching cause a bulging appearance of the pubic area.
• Hormonal changes: Higher oestrogen levels typically create larger and thicker genitalia, including a larger mons pubis.
• Menopause: Hormonal changes during menopause can affect the genitals, leading to a larger or smaller mons pubis.
• Pregnancy and childbirth: Some women experience a bulging mons pubis after having a baby, whether they had a vaginal or c-section delivery.

Whenever you notice changes in your body, it’s a good idea to book in with your doctor to discuss possible causes and treatment options.

Will your FUPA go away if you lose weight?

The short answer is yes, losing weight can help reduce your FUPA [7].

But, the long answer also includes the fact that you can’t spot target weight loss. So, step away from the search bar and stop looking for a FUPA workout plan.

Whether you ask us how to lose belly fat, arm fat, thigh fat or anywhere else; we’ll give you the same response. Your best option is focusing on long-term, sustainable lifestyle changes that target overall body fat.

This includes taking a hard look at your current diet and exercise plans, as well as any other lifestyle factors that could be contributing to weight gain.

While rapid weight loss plans and fad diets can seem tempting, they often lead to weight fluctuations in the long run.

There are lots of ways to start a weight loss journey; from joining a new gym to setting goals with your friends and family or speaking to your doctor. With the right weight loss experts on your side, even the most stubborn fat can be dropped.

Thousands of women also choose holistic weight loss programmes, like Juniper’s Weight Reset Programme. Our programme combines weight loss medications with lifestyle coaching, community support and progress tracking via a members-only app.

It’s designed to help you target your metabolism and provide the tools for sustainable weight loss (that stays off).

You can kickstart your weight loss journey with Wegovy or Mounjaro, two groundbreaking weight loss injections that mimic the GLP-1 and GIP hormone respectively to help control cravings, delay stomach emptying, and keep you feeling fuller for longer.

Can you get pubic fat surgically removed?

We like to be upfront at Juniper, helping you understand all the options for your health and happiness. There are cosmetic procedures available to reduce fat in a FUPA, but they shouldn’t be seen as an easy fix.

If you meet with a cosmetic surgeon, they should help you set realistic expectations for what each surgical procedure could achieve. For example, while some surgeries focus mostly on fat removal, others include a pubic lift or tummy tuck.

They may also have a chat about your body in general and recommend counselling if they think you require support for body image issues [5].

If they do believe you are eligible for surgery, there are 2 main cosmetic procedures that might be offered for FUPA.

Pubic liposuction

Mons pubis liposuction is a targeted fat reduction procedure. It involves suctioning out excess fat in the pubic region but does not include a lift or removal of excess skin [2].

Pubic lift (monsplasty)

A pubic lift or monsplasty is a fat removal procedure that also addresses excess skin [4]. It is often combined with a tummy tuck, or abdominoplasty [2][10].

Recovery typically takes about 1 week, though you’ll have restrictions on your movement for up to 6 weeks. For example, you won’t be able to do any high-impact aerobic exercise for a while [5].

The full recovery time depends on the procedure, which is something that your surgeon will discuss with you during a consult.

As invasive procedures, most surgeries come with certain risks. For a monsplasty, these could include bleeding, infections, or scarring [4].

People who are overweight or obese often have higher risks during surgery. It is possible your doctor will advise you to lose weight before you are eligible for surgery.

Non-surgical ways to get rid of FUPA

We wanted to mention one last time that some fat in the pubic area is natural — you and your FUPA are absolutely fine as you are.

But, should you wish to sculpt your upper pubic region; the classic steps of a healthy diet and regular exercise are a great place to start. Here are 3 tips to help you get rid of FUPA [9].

Follow a healthy eating plan

You’ve heard this all before, but let us say it again — a balanced diet is an important step for fat loss. To put it simply, a healthy diet includes foods from the 5 main groups: 

• Vegetables
• Fruits
• Whole grains
• Lean meats, eggs, nuts and seeds
• Milk, yoghurt and cheese, with a focus on reduced-fat varieties

Make sure to stay hydrated, drinking mostly water. And try to ensure your plate is full of lean proteins, fibre, and other important nutrients at every meal.

Focus on regular exercise

Regular is a funny word; it might mean getting active for 30 minutes each day or maybe you find it easier to hit the gym for 3 sessions each week. 

Whatever your schedule allows, it’s good to try and build a routine and stick with it. 

So, how much exercise is the goal? According to the Australian health guidelines, adults should be doing either:

• 2.5-5 hours of moderate exercise (like walking, swimming, or golf)
• 1.25-2.5 hours of vigorous exercise (like running, cycling, or team sports)

You don’t have to head straight for 100% either. If you’re just returning to exercise, start slow and build up over time. It’s quality and consistency that really matters.

Build healthy habits

We’re all for little treats and fun times, but we’re also big fans of moderation. If you notice your treats are becoming regular habits, then you might find it harder to maintain your weight loss.

Simple things like drinking alcohol often or piling your plate with big portion sizes are examples of unhealthy habits that it’s better to limit.

There are plenty of healthy habits to try as well, for example:

• You could start a food diary to understand your diet and eating habits
• You could work on your weight loss mindset and practice more self-love
• You could try mindful eating, which helps us slow down and enjoy our food

For more health and weight loss advice, check out the Juniper Journal.

Image credit: Maksim Goncharenok via Pexels