How to Lose Groin Fat: The Healthy, Honest Guide


Excess fat in the groin area may not be harmful but it can get annoying looking in the mirror or pictures when it bulges through your pants. You may even have had to shop for specific clothes that avoid those unflattering moments. The medical term for this jiggly collection of fat below the waistline is panniculus.

For men in particular, groin fat can cause insecurity because it can make a certain body part look smaller than it should.

If you are bothered by your FUPA (fat upper pubic area), then keep reading for our tips on how to get rid of it.

Causes of Groin Fat

Subcutaneous fat is the fat stored under your skin. This is the only type of fat that is visible from the outside. Our belly fat, double chins, and arm flabs are all examples of subcutaneous fat.

Before we can get into getting rid of groin fat, we need to understand why it occurs and where it comes from. While FUPA is more common among women, especially after pregnancy, men also have to deal with it sometimes. There are several possible causes of groin fat and we will be talking about the most common ones.


Fat is stored on top of our muscles, right under our skin to serve as cushioning against hits and falls. Insulation is also an important purpose, with our subcutaneous fat helping us stay warm in cold conditions. Most importantly, fat is the second most utilized storage form of energy to be used for metabolism.

Genetics controls where in your body most of your excess fat is being stored. A 2017 study estimates that around 50 percent of fat distribution is dictated by your genes. Some people tend to have fat in their belly, arms, thighs, waist, or even below their chin. The most common area where fat accumulates is around the hips and thighs.

For women, the hips, thighs, butt, and legs are the most common area for fat accumulation. For men, the most common area of storage is the upper body, particularly the abdomen. Hence, the beer belly.

However, studies have determined that genetics plays a larger role for women than for men. Knowing that, what other factors can cause FUPA in men?

Excess Weight

This comes as no surprise. When we eat more calories than we spend daily, all that extra energy has to go somewhere. While nutrients like fiber are regularly excreted, excess carbohydrates are converted to fat and stored under our skin.

If you have too much fat spread throughout your body, chances are, a good portion of that will be placed on the upper pubic area. You may notice that your FUPA comes and goes as your weight fluctuates with a changing diet and lifestyle.

If you do not look too fat in more common areas like your belly and thighs but still think you might be overweight, there are several ways to find out. Computing your Body Mass Index (BMI) through the basic formula is a good start to gauge yourself. There are BMI calculators available on the internet and all you need is to know your current height and weight.

Chronic fatigue can also be a sign of being overweight. When you are carrying weight that is made up of more fat than muscle, that tends to take a toll on your body. If you get tired quickly after doing simple tasks like walking up the stairs, tying your shoes, or even standing for too long, you might be overweight.

Of course, it’s always best to consult with your doctor for confirmation.

Rapid Weight Loss

On the other end of the spectrum, rapid weight loss may also result in FUPA. Our bodies are not made for drastic changes in a short span of time. If you go on a crash diet or get an illness and are losing too much weight rapidly, odds are, you will have loose skin or leftover fat deposits in some areas.

The aesthetic repercussions of the unhealthy methods of losing weight should be enough to discourage you from trying it.

In normal cases of weight loss, loose skin usually retracts back to normal over time. That means your FUPA will probably be a temporary thing if you’ve lost some weight recently. However, in some extreme cases of rapid weight loss, people need cosmetic surgery to get rid of the saggy skin. 


Like many other issues we have with our bodies, age can be a significant factor. In fact, age is the most common cause of loose skin for both men and women.

As people get older, our bodies produce less collagen and elastin in our skin. Collagen is a major building block of our skin and maintains its strength and structure. On the other hand, elastin is a protein that gives our skin its natural elasticity so it can bounce back after being stretched.

While aging is inevitable, there are ways to delay the rate at which it manifests. You can switch to a healthy diet, use good quality skincare products, and engage in a regular exercise program.

Unhealthy Diet

You’ve probably heard this a million times before, but you are what you eat. Our daily food consumption affects our health in every way possible. It affects our weight, energy, body composition, and yes, even skin health.

If you regularly eat unhealthy, processed food like soda, chips, and fast food, it will dictate how much excess body fat you will have. Lack of good vitamins and nutrients in your diet will result in loose skin and low muscle mass. If you do not have enough muscle mass to maintain your frame, your flabs and loose skin will start to look much more prominent. The combination of all that is likely to cause your FUPA.

Getting Rid of Groin Fat

Now that we’ve covered the causes of FUPA, how do we get rid of it?

We already did the work for you, so here’s our list of the best ways to lose that unflattering upper pelvic fat.


If you have issues with your body shape, exercise will be able to help you fix it. Coupled with a proper diet, exercise can go a long way toward sculpting your body exactly how you want it to look.

Spot reduction is the false concept of using exercise to burn away fat in certain areas of the body. For years, so-called fitness gurus have recommended exercises that can tone just your abs, thighs, arm flabs, or butt. As a result, people often come to exercise professionals and ask questions like, “How do I lose weight just in my legs?” or “How do I lose my double chin?”

The truth is, it is simply not possible to spot-reduce or burn subcutaneous fat in specific areas with exercise. The only way to get rid of that upper pelvic fat is by reducing your overall body fat through a holistic regular exercise program.

So, while targeted fat reduction is a myth, we have gathered scientifically-proven exercises that you can do to reduce body fat and eventually lose that annoying FUPA.

Cardio For Weight Loss

Cardiovascular training is the type of exercise that increases your heart rate and breathing to train their endurance. Any kind of training that works your heart and lungs can be considered cardio exercises.

A big advantage of cardio training is that you don’t really need to buy expensive equipment or training programs. A pair of running shoes and comfortable clothes and you’re good to go. You can choose to go jogging, walking, dancing, cycling, hiking, or even playing sports. For those with accessible facilities, swimming and running on a treadmill are also viable cardio exercises.

If you are limited to your home or room, even stationary exercises will work well. Burpees, high knees, butt kicks, squats, and jumping jacks are all good for raising your heart rate. Even jogging in place is a good way to get your body moving.

For non-beginners in exercise, HIIT (High Intensity Interval Training) is a great workout routine that doesn’t take too much out of your day. The premise of HIIT is to have short bursts of high effort exercise done within short intervals and short recovery periods. You can start with jogging lightly for a minute before sprinting at max speed for 20 seconds. Repeat this cycle three to five times. This same concept is applicable to any other exercise routine.

Remember that as long as you are moving, you are burning calories.

Resistance Training

If you are not a fan of cardio exercises, resistance training can be a better fit for you. This type of exercise trains your muscles by lifting or pulling against weights.

Resistance training can range from lifting free weights, working on weight machines, resistance bands, and body weight. If you are overweight, starting with lighter free weights might be better than trying to carry your own body weight from the get-go. A wide variety of free weight plates are available for use on your dumbbells or barbells.

“But how can building my muscles get rid of groin fat?,” you may ask.

Well, resistance training is not just about building muscle mass. When you use your muscles, you spend stored energy and will burn carbohydrates and fats to replenish it. That means the more calories you use up in weight training, the more calorie-rich food you will need to eat to maintain your current weight. If you spend more energy than you consume over a period of time, you will lose weight and, in turn, fat deposits.

Having developed muscles in your hip and leg area will also pull your skin tighter, which could be enough to tone your pubic area into your desired shape.

Usually, you will start to see visible results in terms of body fat loss after one to two months of consistent resistance training. Keep at it consistently and you may just lose that bothersome FUPA.

Medical Procedures

Medical intervention is typically only suggested for extreme cases of upper pelvic fat accumulation. But if you do have the extra budget, and your doctor tells you it’s okay to have it, medical procedures are an effort-free way to get rid of your groin fat instantly.

Liposuction is the process of removing fat under your skin using a tube. This is an effective way to shape targeted areas of your body for a long period of time. As long as you do not gain more weight after the procedure, the benefits of liposuction are relatively permanent. This procedure is very expensive so you may want to consider focusing on diet and exercise before committing to liposuction.

Monsplasty, or pubic lift, is the targeted removal of excess fat and skin on your mons pubis by cutting away the fat and loose skin using a scalpel. This is more effective for your groin fat as it also removes loose skin and results in a smooth and tight pubic area. This procedure is commonly done for women after childbirth or people who went through rapid weight loss and have flabby skin. If you are considering it for aesthetic purposes, you will have to consult your doctor.

Frequently Asked Questions Getting Rid of Groin Fat

How can I remove fat specifically on my pubic area?

Short answer: You can’t.

To get rid of fat in a specific area, you will need to lose weight and fat all over your body.

Why do I have groin fat when I’m average-size?

Your genes dictate where you store your fats. While you may not have a beer belly or a double chin, your body may be storing your fats in other areas.

Is cosmetic surgery the best solution to excess groin fat?

A healthy diet and regular exercise will go a long way towards your ideal body shape. Cosmetic surgery should be your last option if those methods do not help. Remember to consult your doctor before doing anything.

A Final Word From Energetic Lifestyle

Groin fat, or FUPA, is a normal occurrence for both men and women. Whether this is a result of pregnancy, being overweight, or simply genetics, it is nothing to be ashamed about. There is typically no need for cosmetic surgery, unless it obstructs your mobility or you suspect that the bulging is more than just subcutaneous fat. 

Remember that all bodies are shaped differently and a little fat on your groin area is just as normal as belly fat and arm flabs. However, if for whatever reason you wish to get rid of that fat, adopting a healthy lifestyle can help a lot. It’s good for you in general anyway.

This post may contain affiliate links. Please read our disclosure for more info.
Article by:

Energetic Lifestyle Team

Our detailed review has been contributed to by multiple members of the Energetic Lifestyle Review Team to ensure the best research and highest standard of quality. Have a good or a bad experience with one of the products? Please let us know, we love the feedback!
  • Diane Dickson says:

    I am a female 58, Diabetic 2 who is 10 1/2 stone I have fat around stomach thighs and groin area. At present I have a uterine health issue either cysts or fibroids. I walk quite regularly have moderate exercise, sometimes I over indulge. I am trying to cut down on milk chocolate and biscuits. I enjoy dancing,indoor cycling, walking. Gardening. I do not do vigorous exercise.

  • Table of Contents


    Ready To Start Your Quest?

    Now it’s your turn to step up, get lean and live a more energetic lifestyle.

    To help you get started, we created a free video training that will give you all the tools and tactics you will need to get started even if you don’t have any prior experience.

    Click the button below to join the training and we’ll show you our model for lasting energy.

    Scroll to Top