Feel like you're being held back by a fat pouch in the groin area?
Is it stopping you from enjoying the simple things in life like buying clothes that fit, moving around freely or having good quality sex?
With over 32% of Americans reported to be overweight, you're not alone!
To help you, we've created this simple guide showing you how to reduce that fatty pouch and start feeling attractive again.
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Before we begin to look at methods of fat reduction, it's worthwhile looking at what may have caused the problem in the first place.
That way, you can tackle the problem from two angles:
Often, we get caught up in crash diets and weight loss FADs...while these programmes can give you temporary results, rarely do people see the hidden side-effects.
Rapid weight loss causes the skin around your abdomen to become flabby and loose.
When the programme ends, most people tend to go back to their routine and put the weight right back on.
Naturally, the new fat fills up in the flabby area and results in a fatty pouch.
My advice: if you decide to start a new fitness plan, don't just focus on short-term results.
By having a yearly goal (rather than weekly or monthly), your fat-loss will be much more natural, and if you do have a bit of a binge at some point, later on, it won't go straight to your lower abdominal area.
When you get stressed or anxious, your body will release a hormone called cortisol which encourages the body to store fat in the abdominal area for a later date.
If you get stressed regularly, it can lead to a significant increase in fat levels around your abdominal area.
By far, the easiest way to reduce stress is to get into a routine of having an early night of sleep.
This will help you feel more organised and in control of your day, resulting in less cortisol production and less stress.
Now that you know the leading causes let's get into the steps you can take to actively reduce it.
As most physical trainers will attest, changing your body starts in the kitchen.
Now, it goes without saying that to lose weight, you're going to need to eat fewer calories.
However, some types of food will give you an added boost on your way to getting rid of your fatty pouch:
Another cortisol regulating substance is Omega 3.
Studies have shown that you can significantly reduce your stress levels through the consumption of fish oil (rich in Omega 3).
"After three weeks of a diet supplemented with n-3 fatty acids, the stimulation by mental stress of plasma epinephrine, cortisol, energy expenditure, and plasma non-esterified fatty acids concentrations, were all significantly blunted," the study revealed.
Here are several foods rich in Omega 3 that you may want to try:
Calcium is typically characterised by its ability to strengthen teeth, bones and nails. However, few people realise that it can help to reduce fatty tissues in the abdominal region too.
Here are some foods that are rich in calcium:
Widely used amongst people with diabetes, cinnamon is an effective way to regulate your insulin levels.
The problem with having too much insulin is that it can lead to fatty deposits and result in a build-up in your abdomen area.
The easiest way to add cinnamon to your diet is to put it to your tea.
Understandably, this is a big ask, but it does go a long way in helping you to get rid of those fatty areas.
Why is it so important?
Well, there are two reasons, actually:
When you just cram empty calories down your throat, not only is your body going feel more sluggish, there's a high chance that it could result in inflammation in your intestines, resulting in more of a fatty pouch too.
Instead, opt for fresh green vegetables, fruits, and zero-refined foods and sugars.
Try replacing pre-packaged goods with things you take with you.
Rather than a chocolate bar, take some almonds or cashews which satiate you better and don't have any sugars in.
Although this category could technically come under 'refined foods', few people realise the importance of reducing their alcohol consumption in fighting belly fat.
All alcoholic beverages are virtually empty calories that do nothing for the body, killing protein and metabolising as pure sugar as the kidney breaks it down.
Beer is the worst offender here, as it has many simple sugars that add to the overall caloric content.
If you must go out boozing with the lads, drink vodka or tequila as these have the lowest in terms of calories.
Try swapping a glass of water after each drink too.
This has a double effect of taking in fewer calories and also helping to stimulate the metabolism and burn some of those calories with the water.
Plus, it helps you avoid any hangovers you might experience the day after.
Finally, we get onto exercise. It's an obvious one, but they only work if it becomes a regular habit.
By combining the exercises we're going to show you with an increased level of daily activity, you'll get rid of your fatty pouch in no time!
Scissor kicks are incredibly useful at blasting that lower belly flab off your body.
To get started just lie on your back with your legs straight and arms by your side and your palms facing down.
Lift your legs to a comfortable position, making sure that your back is firmly on the floor.
If you notice your back is arching you need to lift your legs higher until it no longer bends.
Bring your legs out to a full "V" and then bring them in, crossing your right foot over the other.
Open them again into a "V" and then bring your left foot over the other.
Repeat while alternating which foot crosses over.
Reverse crunches will work your abdominal muscles hard, resulting in faster results than doing standard crunches.
Lie on the floor with your back flat and your palms facing down.
Bring your knees towards your chest, raise your hips and crunch your knees with your toes reaching towards the ceiling.
Slowly lower your legs back down into the starting position and repeat.
Remember to use your core muscles to lift your legs and hips up so that you are correctly working your ab muscles.
Repeat this as many times as possible.
A leg raise is another exercise that can significantly impact the appearance of your abdomen, give you abdominal cuts and reduce your pubic area fat.
For this position, lay flat on your back with your shoulders and head resting on the floor.
Now, lock your knees and straighten your legs.
Place your hands under your butt and point your feet forward.
Slowly raise your legs and bring them up to a 45-degree angle (for beginners) and then bring them back to the primary position.
Repeat this for about 15 times and include it into your circuit if you can. Take a look at the video to better understand this position.
Surgery is very much a last option and doctors will rarely recommend it when losing fat can be achieved naturally.
With that being said, here are the two types of pubic fat reduction surgery that available:
Most people have heard the word 'liposuction' before to describe weight loss surgery, but the specifics are rarely described (or well known).
During liposuction, an incision is made into a region of your body and a suction tube is inserted. Fat is then removed through a vacuum.
As with any other cosmetic surgery, liposuction is costly, typically ranging between $5,000 and $10,000.
The second procedure is called monsplasty and is actually a pubic lift. It gets rid of any fat deposit or loose skin around your lower abdomen.
The procedure is also used to tighten inner muscles for a smaller and leaner groin area.
Usually, this is a follow up to a tummy tuck, but it can be done individually as well.
However, the procedure may cost you anything between $5,500 and $7,500.
Once your pubic fat area is gone either naturally or surgically, you need to make sure that you continue to eat a healthy diet and exercise regularly.
Although having a fatty pouch in your groin can be frustrating, there are plenty of ways to overcome it.
Note - I have been looking into ways to speed up this process using supplements. If you'd like to find out more information, click here.