By Bruce Braley
Tips on How to Lose FUPA after pregnancy
After pregnancy, many women can experience FUPA otherwise known as fat upper pelvic area. This area could also be considered the lower abdominals, which for many women is a trouble spot. During pregnancy the stomach skin is stretched as the child grows to term. After the child is born, the skin is reduced back close to it’s original size. Unfortunately, what is left is usually excess fat and flappy skin that’s very difficult to get rid of. A lot of people may consider surgery but before you do, please read an article we wrote on how to get rid of fupa without surgery.
Understand How It Works
The first step to loosing fat is to understand how the process works. When you gain weight, fat is stored in cells throughout the body. Depending on the persons genetic makeup, you can have more or less cells in the area around the upper pelvic. For some women, they gain massive amounts of excess during pregnancy in this area, and for others FUPA is a non-issue.
The best way to lose belly fat is through proper diet and exercise. After pregnancy the muscles in the upper pubic area of women can become weak which leads to excess fat in that area. Bad eating habits during and after pregnancy are the primary culprit. Avoiding processed sugars, alcohol, and refined grains are the best dietary changes you can make. In fact, I would avoid sugary drinks all together and switch to primarily drinking water.
Eat Less Calories Than You Burn
Many people mistakenly believe that you can target a specific area with exercise to loose fat and that’s just not the case. Laser targeting a certain area in the end will only result in muscle growth in that area that could actually enlarge it. A better strategy would be to work on full body cardio exercises and burning more calories than you intake on a daily basis. If you do this for a long enough period of time you will loose weight. Unfortunately, for most women it’s just a matter of genetics and where you body naturally puts on weight.
Eat a Healthy Plant Based Diet
In my opinion, the best way to lose weight is to eat a plant based diet. From my research, refined grains, sugars, saturated fats, and processed foods will execrate your weight gain. Eating a plant based diet based primarily on vegetables can help increase your chances to reduce your FUPA. Another option to consider is to incorporate intermitent fasting into your regimine. This is the process of taking as long as possible between meals. For example, you could eat at 7pm in the evening and skip breakfast the next morning, and eat lunch at 11am. This would give you 13 hours of fasting time each day. For some people it may be easier to eat an early dinner and then eat breakfast first thing in the morning. How to you do it not very important, but the important part is increasing the time before meals whenever possible. This will trick your body into going into a mode in which it burns more calories therefore reducing FUPA.
How to Use Exercise After Pregnancy
The best way to reduce FUPA through exercise is to focus on cardio and total body workouts. Isolating just the abdominals, while ignoring everything else will likely just build muscle and not reduce your fat upper pelvic area. While lower abdominal work like sit-ups and crunches is important, that alone will not help your issue. Your primary focus should be to work on cardio exercise like running, stair stepping, cycling, jumping rope, and other full body cardio workouts. At that point you can start incorporating some abdominal work, but only in moderation. We wrote a great article on a workout plan to compliment what we are talking about, you can read it here : The venus factor program.
Use Deep Breathing to Destress Yourself
A big part of making gains physically is to keep your stress levels low. Many people overlook this aspect, but being stressed will only make your body store more fat. One of my favorite ways to destress and relax is to focus on my deep breathing and meditation. Whenever I feel my body starting to vibrate at a negative frequency I begin deep breathing. This process clears my mind and gets my body back into a positive vibration. As you practice mediation, you will begin to get better and better at regulating your vibration. The key to mediation and deep breathing is to simply focus on your breath whenever your mind starts to wander. As it continues to wander just simply keep focusing back onto your breath until this becomes a habit. You can also incorporate yoga practice as a way to destress your life.
Surgery As a Last Resort
If your looking at surgery to reduce your FUPA please only consider this as a last result. For many, genetics are unkind and surgery may be the only way to obtain that flat stomach everyone wants. For more people, proper diet and exercise will do the trick, but this is not a quick fix solution. Obtaining a healthy and fit body takes a lot of work and dedication which many people are unwilling to do. If surgery is the most viable option for you than make sure you do plenty of research and find a surgeon that is experience and highly reviewed by previous clients.
Just a quick tip from a Victoria’s Secret model on diet and fitness