Last Updated on July 6, 2023 by Sara

Nothing can ruin your self-esteem and confidence like a stomach pooch and fat rolls, especially on your midsection.

Often you may find yourself buying and wearing loose-fitting shirts to hide your body bulges.

But indeed, that is not the solution to the problem.

The main goal here is to lose excess fat and body weight as much as possible.

So, are you looking at how to remove a stomach pooch without surgery?

If yes, then you are at the right place.

Here in this article, we will show the top 5 ways to get rid of belly fat without surgery.

What Causes A Stomach Pooch?


Perhaps, belly fat is one of the most stubborn body bulges.

It resists both diets and exercises notoriously.

Therefore, before looking into how to remove a stomach pooch without surgery.

First, let’s see what causes our weight and extra fat to cling primarily in our midsection.

Numerous biological factors influence abdominal fat and belly pooch.

Some most common reasons include the:

  • Ageing
  • Eating too many fatty, starchy, or sugary foods
  • Not getting enough exercise
  • Bad Lazy lifestyle factors
  • Stress
  • Lack of adequate sleep
  • Hormonal imbalance
  • GeneticsHow to Remove A Stomach Pooch Without Surgery

5 Steps On How to Remove A Stomach Pooch Without Surgery:

Below are the top methods to eliminate belly fat fast without surgery, These are effective and results-oriented if you have to take a consistent approach.

1- Cut Extra Calories From Food:

Little dietary changes can significantly help you consume a reduced number of calories.

For example, eating on smaller plates results in less calorie consumption due to smaller food portions.

Or, swapping out some high-calorie cookies with veggies and snacks with chips can also somehow contribute to weight loss.

Moreover, counting on calories makes your tummy looks not only flat but also greatly reduces the risk of

  1. High cholesterol
  2. Hypertension
  3. Heart diseases
  4. Certain cancers
  5. And several other obesity-related health conditions.

So, you should always aim to incorporate healthy eating habits in your lifestyle that you can easily maintain in the long run.

2- Burn the Maximum Number of Calories With Cardio Exercises:

Fitness enthusiasts usually recommend doing almost 30-60 minutes of regular cardiovascular exercises most weekdays for weight loss.

Also, including high-intensity intervals, while putting on the best shapewear for lower belly pooch in your cardio routine proves very beneficial in diminishing stomach pooch.

In order to do an effective cardio interval routine

  1. Jog for two minutes at an average intensity
  2. Then speed up to some vigorous, one-minute sprint
  3. Alter between frequent jogs and take a sprint of almost 20 minutes in between.

3- Maintain Lean Muscle Tissue:

Unless you incorporate strength training in your routine workout, merely doing cardiovascular exercises can eventually lose lean muscle tissue.

But preventing lean muscle is necessary because it lets burn more calories compared to fats even while resting.

Therefore, perform strength training at least two days per week.

That will significantly target your major muscle group, letting you get rid of stomach pooch soon.

4- Stop Focusing Just on Abdominal Exercises:

Suppose you have been already doing hundreds of crunches and sit-ups, expected to get a flatter tummy but failing continuously.

Then, unfortunately, you are in for some unpleasant surprise.

Remember, abdominal exercises do not cut down belly fat.

They are only meant to tone and strengthen the muscles present underneath the abdominal fat.

That means you should not just depend on them to get rid of fat removal without surgery

However, once these exercises add a precise definition to your waistline, your belly fat may reduce over time.

5- Strength Training:

Incorporating full-body strength training into a regular exercise regimen will surely help you lose more weight and extra fat than doing cardio alone.

In fact, according to the very famous Harvard Health Publishing: Doing weight training for an hour twice a week while putting on a full bodysuit can actually reduce your body’s fat and proportion by up to 4% of the original.

Also, it can significantly help you keep off the stubborn visceral fat that mainly causes stomach pooch and irregular belly bulges.

Moreover, besides core tummy exercises, try to perform strength exercises particularized for your legs and arms.

Like do:

  • Pushups
  • Biceps curls
  • Triceps dips
  • Presses
  • Flyers, and many more to tone the muscles in your upper body.

Furthermore, do:

  • Squats
  • Lunges
  • Calf raises
  • Leg lifts
  • Hamstring curls
  • Deadlifts and many such exercises strengthen the muscles present in your lower body region.

non surgical fat removal from stomach

Final Words:

A stomach pooch with extra belly fat is not only unappealing and dangerous to health.

But also, it is tough to get rid of completely.

In fact, the visceral fat that significantly contributes to belly fat accumulation is linked to several problems:

  • High blood pressure
  • High cholesterol
  • Diabetes
  • Insulin resistance and many more.

So, people usually search for how to remove a stomach pooch without surgery as not all can go for surgical fat and weight loss treatments.

However, you can’t solely target midsection fat and get slim for real instantly.

But eating healthy food, exercising regularly, and doing strength training may greatly help you in this regard in the long run.