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Effective Ways to Hide and Get Rid of Lower Belly Pooch

Get Rid of Lower Belly Pooch

Lower belly pooch is a sign of aging. It is often seen in women after pregnancy. It gets more prominent with each pregnancy. However, it may be seen in young individuals with familial obesity as well.

Most experts recommend a healthy low-calorie diet and exercise to get rid of lower belly pooch.

However, it is very easy to say or suggest to someone but very difficult to follow the same advice yourself.

Exercises to lower belly pooch after pregnancy

Here are a few examples of what most well-known publishers advise regarding how to get rid of belly fat:

Healthline: 18 Effective Ways to Get Rid of Lower Belly Pooch

  1. Eat Plenty of Soluble Fiber
  2. Avoid Trans-Fats
  3. Reduce Alcohol Intake
  4. Eat a high-protein diet
  5. Reduce Stress
  6. Reduce Intake of Sugary Foods
  7. Do Aerobics (Cardio)
  8. Cut back on Carbs
  9. Perform resistance training (weight lifting)
  10. Limit sweetened beverages
  11. Get enough sleep
  12. Track your calories and exercise
  13. Eat fatty fish every week
  14. Limit juice consumption
  15. Take probiotics
  16. Consider intermittent fasting
  17. Drink green tea
  18. Change your lifestyle and combine multiple methods

Healthline is one of the biggest publishers with a DA of 100. But do you think the above 18 tips will help you get rid of lower belly fat? Do you think these are effective ways to get rid of lower belly pooch?

Maybe yes, if you follow this advice and stick to it for a few years. However, the advice is based on three principles:

  • Exercise
  • Reduce calorie intake
  • Reduce Stress

This is nothing new. You know these things but after reading this article on Healthline, you lose hope of getting rid of lower belly fat as this is very difficult.

Here is another top-performing website, Stylecraze, telling us the 7 most effective ways to lose belly fat:

Stylecraze: 7 Best Ways to Get Rid of Lower Belly Pooch

  1. A healthy low-glycemic index diet
  2. Reduce taking high-calorie foods
  3. Practice HIIT Exercises
  4. Practice the Tupler technique (for mommies after birth)
  5. Reduce Stress
  6. Avoid consuming gas-forming foods
  7. Avoid setting for a longer duration

Another example of an article explaining 9 ways to reduce belly pooch:

Greatist: 9 Ways to Ditch Lower Belly Fat That Don’t Involve Crunches

  1. Cut your calories
  2. And maybe cut your carbs too
  3. Bump up your protein
  4. Stop drinking your calories
  5. Try intermittent fasting
  6. Go for high-intensity intervals
  7. Try resistance training
  8. Get enough sleep
  9. Keep your stress situation in check

This is essentially the same repetition:

  • Cut down on carbs,
  • Reduce intake of high-calorie foods, and 
  • Exercise

However, the best way is not the easiest way. To find an easy way and rapidly ditch your belly fat, you have to go for something invasive such as a tummy tuck procedure.

Lastly, if you are not that motivated, just hide your lower belly pooch by choosing the appropriate dressing.


Here are some really rapid ways to get rid of lower belly pooch permanently:

how to get rid of lower belly fat

Getting rid of the lower belly pooch in one day can not be achieved by diet or exercise.

Of course, these are excellent non-invasive methods but these are the hard ways.

One should go for the invasive procedures only after they do not get satisfactory results from a low-calorie diet and exercise.

Some of these procedures commonly in practice are:

  • Tummy Tuck or Abdominoplasty
  • Liposuction,
  • Coolsculpting
  • Body contouring or mommy makeover
  • Abdominal etching, and
  • Body lift procedures

These are invasive procedures and have their own PROS and CONS:

Tummy Tuck:

PROS of Tummy Tuck Procedure

  • Removes excess skin and fat.
  • Tightens abdominal muscles.
  • Dramatically improves abdominal contour.
  • Long-lasting results.
  • Can address muscle separation (diastasis recti).

CONS of Tummy Tuck Procedure:

  • Invasive surgery with longer recovery time.
  • Higher risk of complications such as infection and scarring.
  • Requires anesthesia.
  • More expensive compared to non-surgical options


PROS of Liposuction Procedure

  • Removes localized fat deposits.
  • Improves body contour.
  • Can be performed under local anesthesia.
  • Shorter recovery time compared to a tummy tuck.
  • Versatile, can be used in combination with other procedures

CONS of Liposuction:

  • Does not address excess skin or muscle laxity.
  • Potential for uneven fat removal or contour irregularities.
  • Some bruising and swelling post-procedure.
  • Limited to fat reduction, not weight loss


coolsculpting belly fats
Cool sculpting belly fats

PROS of Coolsculpting

  • Non-invasive, no downtime required.
  • Targets stubborn fat pockets.
  • Gradual, natural-looking results.
  • Can be used on multiple body areas.
  • Less risk of complications compared to surgery.

CONS of Coolsculpting:

  • Results may take weeks to months to fully appear.
  • Multiple treatments may be needed for optimal results.
  • Mild discomfort or numbness during treatment.
  • Not suitable for significant fat reduction or loose skin

Body Contouring (Mommy Makeover):

PROS of Body Contouring (Mommy Makeover)

  • A comprehensive approach to body rejuvenation.
  • Addresses multiple areas of concern (breasts, abdomen, thighs, etc.)
  • Customizable to individual needs and goals.
  • Dramatic improvement in overall body contour and appearance.

CONS of Body Contouring (Mommy Makeover):

  • Involves multiple procedures, and potentially longer recovery time.
  • Higher cost compared to individual procedures.
  • Increased risk of complications due to multiple surgeries.
  • Requires careful planning and coordination between procedures.

Abdominal Etching:

PROS of Abdominal Etching

  • Creates defined “six-pack” appearance.
  • Enhances muscle definition in the abdomen.
  • Can be combined with liposuction for additional fat reduction.

CONS of Abdominal Etching:

  • Limited to individuals with minimal fat and good muscle tone.
  • Results may not be as dramatic for those with significant fat deposits.
  • Potential for visible scarring depending on technique.
  • Recovery time may be longer than liposuction alone.

Body Lift Procedure:

PROS of Body Lift Procedure

  • Addresses excess skin and fat in multiple body areas.
  • Improves body contour and tightens sagging skin.
  • Can include upper and lower body areas (abdomen, thighs, buttocks, etc.).
  • Dramatic transformation in overall body appearance.

CONS of Body Lift Procedure:

  •  Invasive surgery with longer recovery time.
  • Higher risk of complications due to the extent of surgery.
  • Requires general anesthesia.
  • Potential for visible scarring, especially in areas with significant skin removal.

Every procedure has its own PROS and CONS. It is up to you and your doctor to decide which is best for you.


How Do You Dress to Hide Your Belly Pooch?

what to wear to lower belly pooch

  • Choose High-Waisted Bottoms:

High-waisted pants, skirts, and shorts can help conceal a belly pooch by providing coverage and support around the midsection. They also create the illusion of a slimmer waistline and longer legs.

  • Opt for Structured Fabrics:

Choose garments made from structured fabrics like denim, twill, or thick cotton blends.

These fabrics have more body and can help smooth and shape the midsection, reducing the appearance of bulges.

  • Avoid Tight-Fitting Clothing:

Tight-fitting clothing can accentuate a belly pooch and make it more noticeable.

Instead, opt for looser, more relaxed silhouettes that skim over the body without clinging too tightly.

  • Wear Tops with Strategic Detailing:

Look for tops with strategic detailing such as ruching, draping, or gathering around the midsection.

These design elements can camouflage a belly pooch and create a more flattering silhouette.

  • Try Empire Waist Dresses and Tops:

Empire waist dresses and tops feature a high waistline that falls just below the bust, which can help draw attention away from the midsection and create a more balanced look.

  • Experiment with A-Line and Fit-and-Flare Styles:

A-line skirts and dresses, as well as fit-and-flare silhouettes, gently flare out from the waist, creating a more defined waistline and minimizing the appearance of a belly pooch.

  • Layer with Structured Outerwear:

high waist jeans to hide lower belly pooch

Layering with structured outerwear like blazers, jackets, or cardigans can help streamline the midsection and create a more polished look. Opt for styles that nip in at the waist to accentuate your curves.

  • Accessorize Strategically:

Statement accessories like scarves, statement necklaces, or bold earrings can draw attention upward and away from the midsection, helping to divert focus from a belly pooch.

  • Invest in Shapewear:

Consider wearing shapewear underneath your clothing to smooth and contour the midsection. Choose styles specifically designed to target the belly area for the most effective results.

Regardless of what you wear, confidence is the most important accessory. Embrace your body and wear clothing that makes you feel comfortable and confident.

how to dress to lower belly pooch fat


In Summary:

Follow a low-calorie diet, and aerobic exercise, and choose your dressings in a way that can hide your belly pooch.

If nothing works, you can opt for tummy tuck, abdominoplasty, or any of the above invasive procedures to tighten your lower abdominal muscles and remove that extra fat.


What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

Here is a link to My Facebook Page. You can also contact me by email at or at My Twitter Account
You can also contact me via WhatsApp 🙏

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