Do you have an annoying area near your lower back where you seem to store fat that you want to get rid of? Have you wondered what fat pad above the tailbone is even called or why you have it?
In this article, we are going to discuss this troublesome fat pad above the butt and how you can make it go away, without surgery!
Let’s dive in.
What is the Fat Pad Above my Butt Called?
The fat pad above the tailbone, also known as the lumbosacral fat pad is a small mound of fat that sits at the top of the coccyx, or tailbone.
This fat pad acts as a cushion between the coccyx and the overlying skin. Although it is not harmful, many people find the fat pad to be unsightly and want to get rid of it.
For many who store fat in this area, they might have difficulty fitting into certain clothing such as jeans.
They also might have trouble with this area protruding through clothing and may feel self conscious of it.
Let’s talk about why some people store fat in this location.
Much of what we dislike about our body is due to genetics.
Much of the fat we have on our body is due to genetic disposition, as well as the order in which we lose fat from first.
It is not possible to spot reduce fat. We cannot control where we will lose weight from first, but if we work hard at it over time, our body will eventually let go of fat all over.
This takes time. It is important to know that losing fat from any trouble area does not happen overnight. It can take months.
It is important to be patient. Let’s now discuss exactly HOW you can get rid of this tailbone fat.
How do I Get Rid of the Fat Pad Above my Bum?
For many, it is tempting to jump into surgical options such as liposuction to remove stubborn fat, but for most it is possible to lose fat from these stubborn areas if you try hard and stay consistent.
If you want to get rid of the fat pad above the tailbone without taking on surgery, there is a way you can work to make it go away or be less noticeable.
Start Eating in a Caloric Deficit with 3 Easy Steps
I talk about this frequently, but the truth is that this is the only way to lose body fat naturally and safely.
There are numerous posts I have created discussing how to create a calorie deficit for yourself, but I will give you the rundown.
1. Calculate your BMR
In order to start a calorie deficit, you first need to calculate your basal metabolic rate, or BMR.
This is the amount of calories our body utilizes to keep us alive on a daily basis.
The average BMR for most people varies based on gender, weight, and build. You can calculate your own BMR fairly easy by clicking here.
If you are a fairly active person who likes to exercise, you can also calculate your TDEE or Total Daily Energy Expenditure. This is the amount of calories you burn via your BMR AND exercising.
You can calculate your TDEE by using this calculator.
2. Create a Caloric deficit of 300-500 calories
Once you have calculated your BMR, you will now need to create a calorie deficit by consuming less than that amount every single day.
Let’s say for example, your BMR calculation comes out to be 2,200 calories per day.
This simply means you will need to start off by tracking your calories in every single day and make sure to consume 300-500 less than this.
This means your calorie intake daily will be about 1,700-1,900 calories per day.
Trial this amount for a week or two. If you found you have lost weight, great! If you found you are not losing weight, you will have to adjust.
All you have to do to adjust this is eat about 100 calories less than you are currently eating. Eventually, you will hit the sweet spot.
3. Adjust as needed
Here is one important aspect that not many talk about. Our bodies are very smart, and they catch on to what we are doing.
You may find that you begin to lose weight and are dropping fat steadily, but after so long, it plateaus and you stop losing weight.
It is important to not give up! All you have to do to break through this stagnant period is change things up!
Here are a few easy ways you can trick your body to get it to begin being a fat burning machine again:
- Drop calories a tiny bit more for a short time
- Increase calories a bit more for a short time
- Start power walking
- Start strength training
- Start calorie cycling or intermittent fasting
Just by making one or two of the simple changes above, your body will not be able to set itself into a routine.
It is common for the body to become accustomed to changes and adapt. This is the way our bodies have learned to survive for millions of years!
It is important to always switch things up and keep our body guessing.
Create an Optical Illusion to Disguise Lumbosacral Fat
It is possible to build muscle to disguise this troublesome area.
Many women run from the thought of building muscle because they feel it will make them look “bulky” or “manly” but this is not true.
Building muscle is a great idea no matter your gender because it will help to make you strong as well as boost your metabolism.
You may want to consider strength training to build up the muscle in your lower back or upper back to make your lumbosacral area fat look less noticeable.
Remember, when building muscle it is important to focus on progressive overload. This means you should focus on perfecting your form and getting stronger over time.
Some easy exercises you can focus on to strengthen your lower back can be:
- Bent over rows
If you want to focus on your upper back, you can try:
- Dumbbell shrugs
- Lat pulldowns
- Reverse flies
Building muscle in your upper and lower back can help improve your posture and give the appearance of a slimmer waist as well. This might be of interest to you.
Never underestimate the power of building muscle.
Related Post: Can You Build Glutes in a Calorie Deficit?
How Long Will It Take for the Fat Pad Above My Tailbone to Go Away?
As long as you maintain a calorie deficit over time, you can expect this stubborn area to decrease in size with the rest of your body. This may take 3-6 months depending on your size and how much weight you have to lose.
This is only an estimate, however. Everyone has a unique body and where one person let’s go of body fat first may not be the same as the next person. If this is a particularly stubborn area for you, it may take longer.
It may take some time, and the stubborn lumbosacral fat may not decrease 100%, but you can definitely expect to see a decrease in the amount you do have, and you will find that it will be easier to fit into many different types of clothing.
The fat pad above the tailbone can be a difficult area to get rid of, but it is possible with a little bit of effort and consistency.
You will need to create a calorie deficit by reducing your daily intake by 300-500 calories. Once you have found the amount of calories that works for you, stick with it for a few weeks to see results and gain some motivation. Don’t give up.
If you find yourself stuck in a plateau, try changing things up by dropping calories a tiny bit more for a short time or increasing them for a short time.
You can also add in power walking, strength training, or intermittent fasting to help break through the plateau.
Finally, building muscle in your upper and lower back can help to disguise the fat pad and make it less noticeable. Consider strength training as an option.
Remember to focus on perfecting your form and getting stronger over time. With a little bit of patience, you will be able to get rid of that fat pad for good!
Thank you for reading. Don’t forget to check out some other helpful posts below!