Most people want to have a body that is trim and fit, without any excess fat. Unfortunately, many people have stubborn pockets of fat that are difficult to get rid of, no matter how much they diet or exercise. One such place is the pubic area. While there is no miracle cure for getting rid of this fat, there are a few things you can do to make the process a little bit easier. Here are four tips on how to reduce fat around the pubic area.
1. Know the Basics on Pubic-Area Fat
People have adipose cells all over their bodies where fat is stored, but Harvard Health Publishing reports that some people have an overabundance of these cells in specific areas, resulting in weight gain. Women’s hips and thighs, in particular, tend to gain weight and fat as they get older.
According to the Mayo Clinic, women typically begin to see more fat gather around their midsections after menopause, including in the pubic region. Estrogen deficiency may be at least partially to blame for this change in fat distribution.
According to Harvard Health Publishing, muscle mass naturally declines as we get older, resulting in an increase in body fat. It is easier to lose weight when you have a higher level of lean muscle mass. As we get older, we begin to lose 3% to 5% of muscle mass per decade. For most men, muscle mass decreases by about 30 percent over their lifetime.
With a healthy diet, these factors can all be alleviated, including a safe reduction in calories and adjustments to macronutrient intake. Exercise and a healthy sleep schedule can help you lose weight, including fat that tends to accumulate around your pubic area or lower abdomen.
2. Eat a Quality Diet
It is essential to control your caloric intake in order to lose weight. A calorie deficit is needed to lose weight anywhere in your body, according to the Mayo Clinic.
It is possible to determine how many calories you need to maintain your current weight and then gradually create a safe 500- to 1,000-calorie deficit per day, which should result in roughly a pound of weight loss per week, with the help of food journals or calorie-tracking apps.
It is recommended that you eat between 1,500 and 2,000 calories per day in order to maintain your current body weight. Men should stick to 1,500 calories a day, while women should stick to 1,200 calories a day.
How do you figure out how many calories you need to eat to lose weight? Use the MyPlate app to keep track of what you’re eating and stay on track to your goals.
Clean up your diet by choosing high-quality, unprocessed foods, along with limiting your caloric intake. Eating processed foods, according to a study published in Cell Metabolism in May 2019, can lead to calorie overconsumption and weight gain.
According to the Academy of Nutrition and Dietetics, eating a diet high in fibre can help you feel fuller for longer and speed up your digestion (AND). Increase your daily consumption of vegetables and legumes by eating more of them.
The AND recommends that women get about 25 grammes of fibre per day, while men should aim for 38 grammes (most people get less than half of that).
Your meals should also include protein sources that are low in saturated fat, like grilled chicken, lean ground beef, or fish.
According to a study published in the American Journal of Clinical Nutrition in 2015, protein is a powerful macronutrient in limiting your body’s production of ghrelin, a hormone involved in making you hungry.
Researchers discovered that increasing the amount of protein consumed at each meal to between 25 and 30 grammes resulted in decreased hunger and weight loss.
3. Exercise Regularly to Lose Pubic Fat
Planks and hanging leg raises, two exercises that specifically target the area between your pubic bone and your belly button, help you build strength and muscle in this area. These exercises, on the other hand, do little to reduce belly fat.
Your best weapon in the fight against body fat is total-body strength training. According to the Mayo Clinic, the more lean body mass (or muscle mass) you have, the less fat mass you retain. As a result, muscle burns more calories than fat because it requires more energy to sustain itself.
The U.S. Department of Health and Human Services recommends two strength sessions per week at the very least. Try to include exercises for your back and shoulders in addition to your arms and legs.
4. Address Unhealthy Stress and Sleep Habits
People who are under a lot of stress are more likely to gain weight in the lower abdomen and upper pubic area. The accumulation of visceral fat is frequently linked to high levels of stress (fat around the abdomen). According to Harvard Health Publishing, people who are under a lot of emotional or physical strain may turn to comfort foods that are high in fat, sugar, and calories.
As a result, sleep deprivation can lead to weight gain or the retention of fat. According to the Mayo Clinic, sleep deprivation can impede fat loss and even cause weight gain over time.
You’re more likely to overeat or choose unhealthy foods if you don’t get enough sleep. Prioritize sleep by restricting screen time before bed, turning off electronic devices and allowing yourself seven to nine hours of uninterrupted sleep.
So, these are some effective tips that will help you to reduce fat around the pubic area. You need to follow all these tips to get a leaner and beautiful body.