How To Lose The Fatty Pouch In Your Groin Area (FUPA)

By Charlie Chambers
Updated: 05 Sep 2021
Category: Weight Loss
fat pouch weight loss

Feel like you’re being held back by a fat pouch in the groin area (FUPA)?

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 what causes fat to grow in this area and the best methods to reduce that fatty pouch and start feeling attractive again.

What Causes A Fatty Build Up In The Pubic Area?

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:

  • Discontinuing negative behaviours and
  • Adding new positive behaviours

…which will result in much faster progress.

#1 Rapid Weight Loss

Often, we get caught up in crash diets and weight loss FADs…while these programmes can give you temporary results, the hidden side-effects are rarely spoken about.

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 normal routine and put the weight right back on.

Naturally, the new fat fills up in the flabby area and results in a fatty pouch being created.

Our 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.

#2 Stress & Anxiety

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.

This is due to your body triggering a ‘fight or flight’ response and attempting to save energy for a later date.

If you get stressed on a regular basis, 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.

Methods To Lose Pubic Fat (FUPA)

Now that you know the main causes, let’s get into the steps you can take to actively reduce it.

#1 Change Your Diet

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, there are some types of food that will give you an added boost on your way to getting rid of your fatty pouch:

How To Lose The Fatty Pouch In Your Groin Area (FUPA) 1

Foods Rich In Vitamin C

If you’re someone who tends to get stressed on a regular basis, then increasing your Vitamin C intake may be the answer to your problems.

Recent studies have shown that Vitamin C can help to control the release of cortisol; resulting in less energy storage and therefore, a reduced fatty pouch.

Here are some foods with a high concentration of Vitamin C:

  • Yellow bell peppers
  • Leafy vegetables (e.g. kale)
  • Broccoli
  • Tomatoes
  • Peas
  • Citrus fruits (e.g. oranges)
  • Papaya
  • Guavas
  • Berries (e.g. strawberries)
  • Kiwi 
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Foods Rich In Omega 3

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 a number of foods rich in Omega 3 that you may want to try:

  • Mackerel
  • Salmon
  • Cod Liver Oil
  • Herring
  • Oysters
  • Sardines
  • Anchovies
  • Caviar
  • Flaxseed
  • Chia Seeds
  • Walnuts
  • Soybeans
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Calcium Rich Foods

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:

  • Seeds (Poppy, Sesame, Celery, Chia)
  • Parmesan Cheese
  • Yogurt
  • Sardines & Salmon
  • Beans & Lentils
  • Almonds
  • Whey Protein
  • Greens
  • Rhubarb
  • Milk
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Foods With Cinnamon

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.

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Avoid Refined Foods

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:

Firstly, through the refining process, a lot of the nutrients get removed, making your meals less healthy!

Secondly, refined flours and sugars often get added to these foods in order to make them bulkier and tastier (without them, they’d be disgusting).

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 for a snack, go with some almonds or cashews, which satiate you better and don’t have any sugars in.

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Reduce Your Alcohol Consumption

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 essentially 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 have to 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.

#2 Exercises To The Lose Fat Pouch In The Male Groin Area

Finally, we get onto exercise. It’s an obvious one, but they only works 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

Scissor kicks are incredibly effective 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 arches.

Bring your legs out to a wide “V” and then bring them in while 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 Crunch

Reverse crunches will work your abdominal muscles hard, resulting in faster results than doing normal crunches.

Lie on the floor with your back flat and your palms facing down.

Bring your knees in towards your chest, then raise your hips off the floor and crunch your knees in 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.

Leg Raises

A leg raise is another exercise that can greatly 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 basic 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. 

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#3 Pubic Fat Surgery

Surgery is very much a last option and doctors will rarely recommend it when losing fat can be achieved naturally.

With that being said, so you know what’s involved, 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).

In liposuction, an incision is made into a region of your body and a suction tube is inserted; fat is then removed through the vacuum.

As with any other cosmetic surgery, liposuction is very expensive with the cost typically ranging between $5,000 and $10,000.


The second procedure is called monsplasty and is actually a pubic lift. It essentially 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 on a regular basis.