Vaginal Fat: How To Get Rid of It Safely (Doctor Explains)

Do you have “vaginal fat” and want to know how to lose it?

Don’t worry; you are not alone!

After reading this post, you’ll learn:

  • What is the difference between mons pubis fat and FUPA,
  • Why do you have fat near the vagina, and
  • How to get rid of it safely.

Keep reading to learn more.

Vaginal Fat cover image

What Is The Mons Pubis?

The mons pubis is the fatty tissue directly above your vagina, where your pubic symphysis and labia majora are located.

In fact, it’s the entire area where your pubic hair is distributed.

The shape and size of your mons pubis, vagina, and outer labia are largely determined by genetic factors.

Is It Normal To Have A Fat Mons Pubis?

Believe it or not, it is common to have a decent amount of fat in the mons pubis.

This area just so happens to be a place where your body stores additional fat deposits (especially if you had significant weight gain during pregnancy.)

In addition, the fat on your mons pubis has a primary purpose. It acts as padding/cushioning for any impact on your vaginal area.

So don’t worry! It is normal to have a fat mons pubis!

How Is This Different From A FUPA?

FUPA is short for “fat upper pubic area.”

In other words, the FUPA refers to excess fat that is present below your belly button and above your vagina.

The actual medical terminology for this region is “panniculus” or pannus for short.

The pannus is above the mons pubis.

Is There Any Way To Get Rid Of Vaginal Fat?

To lose fat on your mons, you must lower your total body fat percentage.

Unfortunately, exercise won’t help you lose fat in these areas.

Plenty of research (Study 1) (Study 2) shows that targeted weight loss is impossible.

In addition, these areas tend to have stubborn fat cells. In other words, you MAY NOT lose fat from these areas at all, even with weight loss.

But that doesn’t mean you shouldn’t try!

The best way to decrease your body fat percentage is through your nutrition.

In addition, exercises can help you build lean muscle tissue, which can help you burn more calories.

A combination of a healthy diet and regular exercise is the best way to reduce fat near the vagina.

What Exercises Should I Do?

The goal of exercise is to help you build muscle and burn more calories, which can help you lose fat overall.

You cannot do exercises like leg raises or bicycle crunches and expect to lose vaginal fat.

Instead, you should consider doing compound exercises to build total body strength!

Here are the best ones!

• Squats

• Rows

• Deadlifts

• Push-ups

I go over these exercises in more detail in my postpartum workout plan.

Remember, exercise alone will not help you lose fat in this area. You must improve your nutrition and consume fewer calories to decrease your body fat percentage.

Are There Any Foods That Can Help?

To lose fat anywhere in your body, you must improve your nutrition. No amount of exercise will help you lose weight if you don’t monitor your calorie and food intake.

A healthy diet contains balanced amounts of both macro and micronutrients.

The three macronutrients are:

  • Protein
  • Carbohydrates, and
  • Fat

Let’s discuss each one in detail.


Protein is one of the most important macronutrients for building and maintaining lean muscle tissue. It also has a lot of research supporting its weight loss benefits.

One of the reasons is that protein helps keep you full.

Good protein sources include:

  • Lean meats
  • Beans
  • Greek yogurt
  • Eggs
  • Seeds
  • Tofu
  • Edamame
protein-benefits: protein has the highest thermogenic activity, keeps you full, and builds lean muscle tissue

Learn more about protein here. 


Carbohydrates are the macronutrient that fuels our body with energy.

When ingested, carbohydrates break down into glucose, an essential energy source for our body.

You should do your best to avoid simple carbohydrates which provide little nutritional value, like white bread and white pasta, and opt for complex carbohydrates like

  • whole grains,
  • sweet potatoes,
  • colorful fruits,
  • a wide array of vegetables.


Unfortunately, fat has gotten a bad name for itself in the media, but it is actually good for you!

It is super essential in producing hormones, keeping your energy levels high, and providing your body with thermal insulation.

You just need to make sure you consume the right types of fat and avoid the bad ones, aka trans fat.

The best types of fat include:

  • Avocado
  • Nut butters
  • Olive oil
  • Nuts and seeds

I go over a simple process to help you incorporate all the nutrients you need for long-term health and fat loss in my Fit Mom Nutrition Guide For Fat Loss!


Managing Your Stress Hormones

Stress is another factor that can cause you to store excess adipose tissue, especially in the mid-abdomen.

The reason is that stress increases your cortisol levels.

Consequently, chronic stress can lead to pathologic levels of cortisol secretion. High cortisol levels lead to many downstream side effects, such as blood sugar dysregulationovereating, and fat accumulation.

As such, finding ways of managing your stress are essential for any weight loss program.

Studies show that the following things can help:

  • Meditation
  • Practicing gratitude
  • Getting adequate sleep every night
  • Taking a daily walk (or doing light cardio)
  • Participating in activities that you enjoy 

Give one of these a try every day for seven days, and see how you feel.

How Long Will It Take To See Results?

In general, it can take at least 3-6 months to see noticeable fat loss in any part of your body. In addition, your body will lose fat from whatever areas it will lose it from first.

For some people, the lower abdomen and pubic area will likely be the last place you lose fat.

Unfortunately, this is genetically determined and cannot be changed.

When Should You Consider Surgery?

If you have been consistently exercising and improving your nutrition for at least 6-12 months and haven’t seen any progress, surgery may be an option for you.

Diet and exercise can work for many people, but not everyone.

Make sure to do your own research and speak with your doctor before undergoing a surgical procedure, as they all have risks.

The different types of surgical options include:

1. Monsplasty or pubic lift: This is a type of surgery to remove your excess mons pubis fat.

2. Abdominoplasty or tummy tuck (with or without panniculectomy): This surgery removes excess fat on your lower abdomen.

3. Coolsculpting: A newer, non-invasive, non-surgical method of removing excess skin from your abdomen.

4. Liposuction: A common procedure to remove fat tissue from different areas in your body.

These procedures are performed by a plastic surgeon and fall under the hood of “cosmetic surgery,” so your insurance might not cover them.

Other Related Questions

How do I get rid of extra skin near my vagina?

Loose skin in the vagina and your lower abdomen is very difficult to reduce and often doesn’t go away on its own.

There are a few conservative measures you can try (which I describe in my post: loose skin after pregnancy). 

However, many people need surgical correction of excessively loose skin.


What if I have a hanging stomach?

A hanging stomach (also known as mommy tummy overhang or apron belly) is when subcutaneous fat in your abdomen drapes over your waistline.

This overhang is common in the postpartum period due to rapid weight changes.

To get rid of a hanging stomach, you must lower your body fat percentage through your nutrition and train your core muscles. Check out my post on the hanging stomach to learn more.

Final Words On Vaginal Fat

Many women are concerned about the appearance of their vaginas.

Remember, the mons pubis is a naturally fatty area and provides a protective cushion for your pelvic bone.

However, if you want to lose fat from these problem areas – you have the tools to do it.

Start with small changes in your diet and physical activity levels, and get started today!

Now I want to hear from you.

Have you tried to decrease your overall body weight to lose fat in the mons and lower abs?

Did you consider a cosmetic procedure?

Comment below and let me know.

Related Posts:

Get Four Free Workouts To Help Strengthen Your Pelvic Floor & Heal Your Mommy Tummy!


Brittany Robles, MD, MPH, CPT

Brittany Robles is a full-time OBGYN physician, a NASM certified trainer, and a prenatal and postnatal fitness specialist. She holds a Master of Public Health degree in maternal health with a special interest in exercise and nutrition. She is also the co-author of The White Coat Trainer. Learn more about her here.

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4 thoughts on “Vaginal Fat: How To Get Rid of It Safely (Doctor Explains)”

  1. I’ve hated my fat mins for years. I’m going to try the exercises first, along with diet. I’m so glad you put a time frame on it.. So I’m giving it 6 months and will report back! Thanks soo much for the info!

  2. With all due respect Dr (and trainer) I find it very hard to believe that dieting can fix a fatty mons…maybe a FUPA…but not a fatty mons. I think this is giving women false hope! 🥺🤚

    I was a very slim child and I was a dancer in dancing school taking ballet, tap and acrobatics!!! All my life I realized (starting all the way back to that time in my life) as I stood there in a room full of other girls that mine was “puffier” in my leotards than everyone else’s in the class.
    I was even teased that I looked like the boys in tights do. Of course I didn’t but kids are cruel!

    No matter what shape I have been in, and I have been (back in the day) very close to competition shape! In the gym 4 to 5 days a week…seriously trying, strong and lean!

    I have always hated how I looked in leggings. I always wear a long shirt to cover that area.

    After giving birth I got slimmer but my mons got fatter.
    After all kinds of surgeries where they entered through my abdomen Hernia, oophorectomy, hysterectomy…with every surgery my mons got wider and fuller…no matter how in shape I was.

    I am convinced that with every surgery my body added more fat there for protection due to trauma. So can you imagine if I hated how it looked as a little girl…how after all these surgeries and years later (and now age) how I feel about it now!?

    All I wanted all my life was to be able to go to the gym and wear cute tops and leggings with the hard earned body I had…and look like this with NOTHING showing!

    But no, it was never to be.

    Now in the last two years I had a different surgery and I could not work out for 2 full years and gained weight! I hope when I lose the weight (and I am on that journey now) to have a tummy tuck and have the excess skin removed … I will ask the doctor to take a little off “the bottom” if you know what I mean and hopefully I will finally..FINALLY at this stage of my life after suffering with it all my life… be rid of the fattiness that never goes away!

    1. Brittany Robles, MD, MPH, CPT

      Hi Tess,

      Thank you so much for your comment and thank you for sharing your journey.

      As I mentioned in the post, it is very possible that dieting and exercise will not help you lose fat from specific parts of your body. Body fat distribution will always be genetically determined and different people will respond to fat loss in different ways.

      I wish you the best of luck with the surgery!

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