How To Lose Fupa After Pregnancy
Tips On How To Lose FUPA After Pregnancy
Many women and men suffer from excessive loose skin or fatty tissue directly above the pubic area. This is also called FUPA in urban slang but only individuals suffering from it can understand how difficult it is. Here we will help show you how to lose fupa after pregnancy.
This fat can be kept hidden by regular clothing but it is conspicuous when one wears fitness clothing or swimwear. This article has many suggestions for getting rid of FUPA we have an entire article about how to get rid of FUPA without surgery as well.
More info on how to lose fupa after pregnancy
As far as the causes of development of excess fat in this area is concerned. There are a number of factors responsible. In many cases, it is due to genetic predisposition. On the other hand, weight loss and gain is also seen as a contributing factor to the development of excessive fat in the pubic area.
Various other factors such as stress along with an unbalanced diet may also lead to fat deposition in the upper pubic area. Many women also develop excessive fat in that area after having children.
Thankfully, there are a number of ways to lose FUPA after pregnancy. Many of these ways involves making simple changes in lifestyle and exercise habits. It is important to stick to these changes to make sure that it does not come back. Here are a few tips on how to lose FUPA after pregnancy.
How to Lose FUPA After Pregnancy
Understand How It Works
First of all, you need to understand the basics of how fat deposition works in your body. Fat is stored in fat cells or adipose throughout the body.
Due to genetics, some people have a lot of these cells in particular areas. This results in excessive concentrations of fat. This is one of the reasons of excessive fat in the upper pubic area.
However, another reason for many women developing fat in the upper pubic area is that once they have children. The muscles in the upper pubic area become lax and that leads to excessive fat there.
Poor eating habits including a diet with refined grains, sugar and alcohol result in deposition of fatty deposits in the body that includes upper pubic area.
The key to losing fat in the upper pubic area as well as all over your body is to clean up your diet, exercise on a regular basis and limit calorie intake. When you develop muscles in the lower abdomen and lose weight all over the body, it will force the body to start burning fat.
It is important to mention here that it is not possible for you to target a particular area in your body for fat loss. Which means that you cannot lose excessive fat in the pubic area directly. However, with regular exercise, your body burns more calories than you eat.
This will lead to eventual slimming down of the pubic region as body starts using those fat cells for its energy needs.
Creating Calorific Deficit
There are a number of online calculators that can help you in calculating the calories you need to maintain your current weight. You will have to provide your age, weight, height, gender as well as physical activity level to get the correct regulations.
Once you have calculated the amount of calories you need on a daily basis to maintain the current weight. You need to develop a plan to cut down around 250 to 500 cal on a daily basis with the help of balanced diet and regular exercise.
One rule of thumb is that you are going to lose a pound of weight if you create a deficit of 3500 calories. However, it is also important to keep in mind that if you eat too few calories, your body will go into starvation mode and it will stop burning fat cells by slowing down your metabolism.
Therefore, you should eat at least 1200 calories each day to make sure that your body does not go in to starvation mode. Also, you should never go on a crash diet to lose weight.
Maintain a Healthy Diet
To remain fit and healthy, you need to maintain a balanced diet. It is recommended to include high quality and unprocessed foods in your daily diet. Some of the commonly available foods such as white rice, white bread may interfere with your weight loss.
Even if you build calorific deficit.
These foods may raise your blood sugar level which in turn will raise your insulin levels. With increased insulin level, your body is more likely to store fat and you will find it hard to lose weight. Experts recommend to include whole grains including whole wheat bread and brown rice in your diet instead of refined grains.
Fish, lean ground beef and grilled chicken are low in saturated fat and high in protein and should be included in your diet. As far as the level of protein you need to include in your diet is concerned. You need to have eat 0.6 g of protein for each pound of body weight for your daily protein needs.
Lean protein helps in preserving your lean muscle mass when you reduce the amount of calories you eat. In addition, you also need to include fresh fruits and vegetables to meet the fiber needs of your digestive system. Fresh fruits and fibrous vegetables have a lot of micronutrients, lots of fiber and few calories.
Greek yoghurt is full of calcium that is essential for your body to break down the stored fat cells. In addition, it also has a number of amino acids that help in promoting fat loss. Similarly, you may include blueberries in your diet. Blueberries are rich in antioxidants and also help in reducing fat in the stomach area.
Stress causes the body to start collecting fat in the midsection as it is easier to deliver nutrients to the vital organs in this manner. In other words, if you feel stressed, you are likely to gain weight in your midsection. Therefore, it is extremely important for you to de-stress.
There are a number of stress relieving activities that can help you in easing stress. In addition to regular exercise, you may also take medication, yoga or others hobbies to help you relax. Vitamin C has been known to help with easing higher levels of stress hormones. So, include foods rich in Vitamin C in your diet.
Foods that are rich in omega-3 fatty acids will also help you in reducing the levels of stress hormones in your body. Such foods include flax seeds, walnuts and fish among others.
How to Lose FUPA After Pregnancy with Exercise
Bringing down the level of stress hormones and maintaining a healthy diet can help you a lot with losing fat in the upper pubic area but one of the most effective ways to lose fat in that area is to perform certain exercises on a regular basis.
Another important thing you need to realize is that it’s going to be difficult in the beginning when you start learning how to lose FUPA after pregnancy with exercise. But you should not give up and keep doing those exercises and you will start seeing results within 2 to 3 weeks.
The goal of these exercises is to develop muscles in the abdomen region as this will not only help in burning fat but it will also prevent your body from depositing more fat in that area.
To perform this exercise, you need to lie down on the floor with face up. Keep your feet absolutely flat and bend your knees, and keep your arms on the sides with arms straight on the floor.
Lift your buttocks while tightening your abdominal muscles. All the pressure should be on your heels and in this position, your body should be in a perfect line starting from your knees till your shoulders.
Maintain this position for around 15 seconds and slowly lower down your body. Do 3 sets of 15 reps.
When you are just beginning, you should do this exercise fewer times to start building your muscles. You can increase the number of repetitions once you are comfortable.
Mountain climbers work the muscles that would normally be used while climbing a mountain. You need to lie down on the floor with face down.
Your arms should be straight and knees should be touching the ground. Slowly raise your body and make sure that your body is aligned with your legs.
Lift your right leg in the direction of the right hand so that there is pressure on your lower abs. Repeat with your left leg. A set should include around 20 repetitions and you should do 2 to 3 sets.
There are a number of other exercises that you can perform to burn excessive amount of fat in your body. Swimming or aerobic exercises such as brisk walking, jogging and running help your body burn extra fat.
Fat in your upper pubic region not only looks unattractive but is also not good for your health. It increases the probability of diabetes, stroke, heart disease, high blood pressure, and sleep apnea among others.
Therefore, it is important that you start working on the fat in that region as quickly as possible. You will find it difficult in the beginning but if you maintain your routine. You will start feeling healthier and agile soon.
In addition to regular exercises, change your diet and include some joyful hobbies this in your routing to keep stress away.