how to get rid of a fupa

Stress is a big FUPA trigger: When you're anxious, fat collects in your midsection to deliver nutrients to your vital organs more easily. Take up yoga or meditation, or spend time doing whatever <a href="http://www.cosmopolitan.com/advice/health/ways-to-relax" target="_blank">helps you relax</a>. Your V-zone will thank you.

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Even though it's something that usually only you notice, loads of women obsess over their FUPA (fat upper pubic area). Want to make yours smaller? Try these diet and exercise tips from Erin Palinski-Wade, registered dietician, certified diabetes educator, and author of The Belly Fat Diet for Dummies.

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Omega-3 fatty acids—found in foods like fish, walnuts, flax seeds, and chia seeds—have been proven to reduce stress hormone levels in your system, so add it into your diet to deflate a pubic pooch. Aim to consume at least 2000mg daily (about 3 oz. of salmon or 1Ž4 cup of walnuts).

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Lose Fat…By Eating Fat

Research shows that foods rich in vitamin C bring elevated stress hormones back to normal faster. Have two servings a day of things like bell peppers, oranges, or strawberries.

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Score Some C

Research shows that foods rich in vitamin C bring elevated stress hormones back to normal faster. Have two servings a day of things like bell peppers, oranges, or strawberries.

A cup of Greek yogurt packs a triple FUPA whammy. Not only have studies found that calcium helps your body break down fat, but the amino acid arginine in yogurt promotes fat loss and improves muscle tone. Plus, its high protein content keeps you satisfied for longer, so you eat less overall.

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Get Yourself to the Greek

Grab some cayenne and start sprinkling! The hot chili contains capsaicin, which hinders fat storage (especially in the lower belly) and revs up your metabolism so you burn more cals.

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Heat Things Up

Grab some cayenne and start sprinkling! The hot chili contains capsaicin, which hinders fat storage (especially in the lower belly) and revs up your metabolism so you burn more cals.

Cinnamon regulates blood sugar and reduce puffiness, so your FUPA gets flatter and leaner. Mix half a teaspoon into oatmeal or a smoothie.

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Be Spicy

Cinnamon regulates blood sugar and reduces puffiness, so your FUPA gets flatter and leaner. Mix half a teaspoon into oatmeal or a smoothie.

Research suggests that blueberries (which have super high antioxidant levels) reduce fat storage in the stomach—mix a cup of them into your Greek yogurt.

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Start Feeling Blue

Research suggests that blueberries (which have super high antioxidant levels) reduce fat storage in the stomach—mix a cup of them into your Greek yogurt.

Since refined carbs (white flour and sugar), saturated fat, and trans fat make your upper lady parts plumper, only partake in small amounts. They propel your bod to store excess fat, cause below-the-belt bloating, and slow digestion.

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Ditch These FUPA Frenemies

We can't believe we're saying this but…put down that Cosmo. Sugary mixed drinks trigger inflammation—a FUPA no-no. On the upside, red wine contains resveratrol, which decreases estrogen (a tummy-fat cause), so order a glass of Malbec instead.

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Pour the Pinot

If you're trying to torch your FUPA, opt for half an hour of high-interval training at least three times a week: Jog at your normal pace for 5 minutes, then run as fast as you can for 1 minute, followed a 5-minute jog, and so forth. Research has found that this technique targets fat burning in your midsection, and sheds nearly double the calories as a normal cardio routine.

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Remix Your Workout

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Floor crunches can cause your FUPA to protrude out, rather than slimming it. Try this upright version instead: Stand tall, hands on your hips, tummy pulled in. Engage your lower ab muscles, and use them to slowly raise your left leg (keep your knee straight). Hold for a second, then slowly lower back down. Do 10-15 reps; switch legs.

Sit in a chair so that your spine is flush against the back of it. Hold onto the seat of the chair with both hands, and tighten your abs. Straighten your left leg and slowly lift it up and off the chair about an inch. Hold for a moment before returning it to the ground. Repeat 10-15 times, and then do the other side. This targets the very lower part of the abs, totally toning your FUPA.

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Try the Chair Lift

Breathing incorrectly can exacerbate a FUPA (who knew??). Make sure your belly button is always pulled in towards your spine—even when you're exhaling. Otherwise, the constant pushing movement can puff out your upper V-zone. Not to sound like your mom, but the same goes for posture: Stand straight because arching your back can make that area stick out.