How to Get Rid of Mons Pubis Fat: Diet, Exercise and Treatment Options

Knowing how to get rid of mons pubis fat starts with knowing what it is. The mons pubis is the rounded pad of fat that sits over the pubic bone, and when it grows larger it is often called a FUPA. This guide sets out what you can change with diet and exercise, what you cannot, and the treatment options available in the UK if lifestyle changes are not enough.

If you want to understand why this area holds on to fat in the first place, start with our guide to mons pubis fat. This page focuses on the practical side: what to do about it.

This guide is general information, not medical advice. If the area is painful, swollen, red or has changed quickly, or if you are thinking about surgery, speak to your GP first.

Key Takeaways

• You can lose mons pubis fat, but only as part of overall fat loss. No exercise targets it directly.
• A steady calorie deficit, regular activity and strength training are the first steps for most people.
• The pubic fat pad is often one of the last areas to shrink, so give a plan at least 3 months.
• Loose skin, swelling and genetics can keep the area full even after weight loss.
• Liposuction and monsplasty can remove fat and skin, but they are usually private, cosmetic procedures in the UK.

Can You Lose Mons Pubis Fat?

Yes, through overall fat loss

The mons pubis is mostly made of fat sitting under the skin. When you use more energy than you eat over time, your body draws on fat stores all over, including this one. So you can lose fat in your pubic area, but you cannot choose to lose it first.

Why it is often the last area to change

Genes and sex hormones shape where you store fat. Women naturally carry more fat on the mons than men, and oestrogen encourages fat storage around the hips, thighs and lower belly. Many people notice their face and upper body slim down long before the pubic area does.

When fat loss will not be enough

If the area looks full because of loose or sagging skin, which is common after pregnancy, major weight loss or with age, diet will not tighten it. A bulge that feels firm, lumpy or tender may not be fat at all. Our guide to loose skin vs fat helps you tell the difference. If loose skin is making the area hang lower, our guide to a saggy mons pubis explains the causes and how it is treated.

How to Get Rid of Mons Pubis Fat With Diet

Create a modest calorie deficit

The NHS suggests that cutting around 600 calories a day helps most people lose 0.5kg to 1kg a week. A steady pace protects muscle and is easier to keep up than a crash diet. The free NHS weight loss plan app can help you set a target and track meals for 12 weeks.

Build meals around protein and fibre

A portion of protein at each meal, such as eggs, fish, chicken, beans or tofu, helps you stay full. UK guidance is to eat 30g of fibre a day from foods like oats, wholegrains, beans, lentils, vegetables and fruit. Together they make a deficit feel less like a diet.

Cut the easy calories

Sugary drinks, alcohol and snacks eaten without thinking add calories quickly. The UK low risk guideline is no more than 14 units of alcohol a week. Swapping these first often creates a deficit without feeling hungry.

Reduce salt if you feel puffy

Eating a lot of salt can make your body hold on to water, which may make the lower belly and pubic area look fuller for a day or two. Adults should eat no more than 6g of salt a day. Cooking more meals from scratch makes this easier to manage.

Exercises for Mons Pubis Fat

Cardio to burn calories

Aim for at least 150 minutes of moderate activity a week, as the NHS recommends. Brisk walking, cycling, swimming and dance classes all count. Walking is a good choice if the area rubs or chafes, because you can go at your own pace.

Strength training to keep muscle

Work all the major muscles on at least 2 days a week. Squats, lunges, glute bridges, hip thrusts and rows build the legs, hips and back. More muscle helps you keep your metabolism up while you lose fat and can improve how your lower body looks.

Core and pelvic floor work

Exercises such as dead bugs, pelvic tilts, side planks and pelvic floor squeezes strengthen the deep muscles around the lower belly and pelvis. They will not burn the fat on the mons, but they can improve posture, which changes how the area looks when you stand.

Sample weekly routine

Our full list of FUPA exercises includes step by step instructions and beginner options.

How to Get Rid of a Fat Mons Pubis When Diet Is Not Enough

Liposuction

Liposuction uses a thin tube to suck out fat through small cuts. It suits people with good skin tone whose fat pad has stayed after weight loss. It does not tighten loose skin. Our FUPA liposuction guide covers recovery and results.

Monsplasty

A monsplasty, also called a mons lift or pubic lift, removes excess skin and fat and lifts the area. It is often combined with liposuction or a tummy tuck when the skin has stretched after pregnancy or major weight loss.

Non surgical treatments

Fat freezing, radiofrequency and fat dissolving injections are offered by many UK clinics. Results tend to be smaller than surgery, often need more than one session, and are not right for everyone. Check that the practitioner is properly qualified and ask about risks before you book. Our guide to non surgical FUPA removal compares the options.

Can you get treatment on the NHS?

The NHS says cosmetic surgery is not usually available on the NHS. Funding is rare and tends to be limited to cases where excess skin causes medical problems, such as infections, after major weight loss. Most people pay privately, so it pays to read our guide to FUPA surgery costs before a consultation.

Everyday Comfort While You Work on It

Clothes that do not dig in

Waistbands that sit right on the fat pad can roll down and rub. High rise trousers and briefs that sit above or well below the pad are usually more comfortable. Our guide on how to hide a FUPA covers clothes that help.

Skin care in the fold

If the fat pad creates a fold, sweat can build up and cause soreness. Washing and drying the area well and wearing breathable cotton underwear can help. See a pharmacist or GP if you notice a rash that does not settle.

Body confidence

A mons pubis fat pad is normal and everyone has one. Its size varies a great deal between people, even at the same weight. Working towards a healthier weight is worthwhile, but there is no need to aim for a completely flat pubic area.

Common Mistakes to Avoid

Doing hundreds of crunches

Ab exercises strengthen the muscles under the fat but do not burn the fat itself. Spending the time on walking and strength training will do more.

Expecting quick results

Because the pubic area is often last to change, many people give up just before it starts to shrink. Judge progress over 8 to 12 weeks with a tape measure and photos.

Rushing into surgery

Surgeons usually advise reaching a stable weight before surgery, because weight changes afterwards can affect the result. Speak to your GP and a qualified surgeon, and allow a cooling off period before you decide.

Frequently Asked Questions

Can you lose mons pubis fat?

Yes, as part of overall fat loss. A steady calorie deficit, regular activity and strength training reduce the fat pad over time, although it is often one of the last areas to shrink.

Are there exercises for mons pubis fat?

No exercise burns fat from the mons pubis directly. Cardio and strength training help you lose fat overall, while core and pelvic floor work can improve posture and how the area looks.

How long does it take to lose fat in the pubic area?

It depends on how much fat you have to lose. Many people need at least 3 months of steady effort before the pubic area changes, because fat often leaves this spot last.

Why has my pubic fat stayed after weight loss?

Genes and hormones can make this area hold on to fat. Loose skin can also make it look full. If the area is still large once your weight is stable, liposuction or a monsplasty may be options to discuss with a surgeon.

Can the NHS remove mons pubis fat?

Rarely. Mons pubis liposuction and monsplasty are usually seen as cosmetic, so most people pay privately. The NHS may fund surgery in limited cases, such as excess skin causing medical problems after major weight loss.

The Bottom Line

Start with lifestyle, then weigh up treatment

The most reliable way to get rid of mons pubis fat is to lose fat overall with a modest calorie deficit, protein and fibre at every meal, 150 minutes of activity a week and strength training twice a week. Give it time, because this area is often last to change. If the fat pad or loose skin stays once your weight is stable, liposuction or a monsplasty can help, and our hub on how to get rid of a FUPA walks you through every option.