Losing weight might not be the most fun process ever, but it feels great in the end. After losing lots of weight, you look forward to getting into those new clothes.
And then you learn about panniculus. Do you want to learn how to get rid of it?
Panniculus is the medical term for the excess skin that hangs over the stomach. It’s a common problem for people who’ve recently lost a lot of body weight.
But we do have some good news. In this article, we’re going to take a closer look at what panniculus is and how you can get rid of it.
What is a Panniculus or Stomach Overhang?
Panniculus is the medical term to skin that hangs over the lower abdomen, aka your stomach. This condition usually happens after you’ve lost a considerable amount of weight. A panniculus can also happen to women after giving birth. That’s why a panniculus is sometimes referred to as either a mother’s apron.
A common example of this would be someone who recently started a weight loss program. If this person lost extra weight in a short amount of time, their previously expanded skin from gaining weight wouldn’t magically shrink in an instant. This results in extra skin, typically around the stomach area.
Don’t think you’re the only one that’s dealing with this situation. Panniculus is one of the most common things people deal with after losing weight. In fact, this situation is so common that there are panniculus grades.
I could explain it all in words, but I think an image does this better justice. Basically, Grade 1 Panniculus is the least severe. Grade 2 Panniculus would cause the skin to hang slightly lower, and so on.
The higher grade of panniculus you’re dealing with, the more amount of stomach overhang you have.
Seeking Medical Help for Panniculus Removal
I’ll get straight to the point: if you want to get rid of fat overhang fast, surgery might be the best option. Of course, you must get a qualified medical opinion from a professional before carrying out any course of action like this.
Surgery isn’t for everyone. I’m sure you know about the obvious drawbacks. It can also be expensive and keep you away from normality for a few days or weeks. However, there’s no denying that surgery will be the fastest way to get rid of panniculus.
If surgery is an option for you, it might not have to be the traditional surgery you’re thinking about. There’s another option known as body contouring.
Body contouring is a procedure that can tone up the skin and underlying tissue. Best of all, it’s non-invasive, and that means no going under the knife. With body contouring, you don’t have to receive anesthesia, and it’s not painful for most people.
Undergoing Cosmetic Surgery
While this article isn’t primarily about undergoing surgery to remove excess fat and skin, it’s still worth mentioning this as an option. These days, cosmetic surgery can potentially help people dealing with many situations.
With that in mind, one way people tighten up their abdominal muscles and get rid of loose skin around their stomach area is by receiving a tummy tuck. This surgical procedure can help people who want to get rid of excess fatty tissue. However, as mentioned before, you might not be comfortable with undergoing surgery.
How to Get Rid of a Pannus Without Surgery
While researching this topic, I came across a quite a lot of information. The short and sweet answer is: yes, you can get rid of panniculus without surgery. But it depends on what grade of panniculus you have. As someone who doesn’t exactly get excited at the thought of surgery, I totally get it.
If you want to get rid of pannus without surgery, check out these four tips.
1. Get an Abdominal Belt
The first item in this list isn’t a permanent fix for panniculus. However, it is an easy and inexpensive short-term fix. The item is known as an abdominal belt. And, as I recently learned, there are quite a few abdominal belts available online. Here’s a quick look of the top-rated abdominal wraps to help hide panniculus.
One of the top-rated abdominal belts on Amazon comes from the Tailong (pictured below). It’s a slimming compression tank top. Based on 930 customer ratings, the Tailong Body Shaper Slimming Vest has a 4.1 rating.
According to the product description, it is made from spandex and nylon. This makes this compression tank top lightweight and breathable. It features a “tummy control panel” (first time I’ve ever heard those words together). This feature allows you to choose how tight you want your tank top to be, preventing any uncomfortable feelings.
If you don’t have the time or energy to lose weight and need to hide belly fat, this slimming vest is good in a pinch.
If you’re looking for more of an abdominal belt, check out the abdominal stomach binder from BraceAbility. This product is made for both men and women.
It has a rating of 4.0 out of 5 stars, based on 248 ratings. It is made from a 12-inch tall binder made of elastic. With its hook and loop system, it’s easy and fast to choose the proper size you need with this belt.
When properly fitted to your body, this abdominal binder gives the appearance that the wearer has more of a flat stomach than normal.
Check it out on Amazon here.
2. Improve Your Diet
One of the best ways to get rid of panniculus is to keep a close eye on what you’re eating. By eating foods like fresh fruits and vegetables, you’re losing weight and increasing your skin’s elasticity.
Improving your diet can also help lower your blood sugar, which is an essential component of staying healthy. You don’t have to follow an extremely strict diet out of the gate. However, reducing how much processed food and sugary beverages you consume should start leading to pretty impressive results.
If you do want to improve your diet, I recommend downloading one of many free calorie counting apps. These apps help ensure you’re not taking in more calories than you’re burning off, an essential rule when you’re trying to lose weight.
3. Try Certain Exercises
Contrary to what you might think, there are exercises you can use to get rid of pannus. A few exercises I recommend to help with this are crunches. You don’t need to go too wild with crunches. You can always ramp up how many crunches you do over time.
Do I think that ONLY pannus reduction exercises could help someone with Grade 5 panniculus? Probably not.
Could these exercises help get rid of pannus for someone with Grade 1 panniculus? Most likely.
Some people also like to do reverse sit-ups to reduce excess skin and fat around the lower stomach. Start out slow, especially if you’re new to exercising.
Remember, these exercises can only do so much. You won’t get rid of lots of visceral fat within a few workouts. However, continuing to workout and burn fat over a long period of time will get you those results you’re looking for.
If you want to reduce the size of your panniculus and strengthen your abdominal muscles, try the following exercises.
One of the easiest exercises for those new to ab training is to do leg raises. This type of exercise involves you laying flat on the floor. Then, you slowly bring your legs straight up. When done properly, you can build lean muscle mass throughout your stomach region.
Start Walking More
Another great way to potentially reduce panniculus without surgery is through aerobic exercise. Aerobic exercises are great to supplement weight training with because of how well it burns fat. While it’s true that fat cells never disappear from the body, you can shrink those suckers down until they’re almost gone.
One of the best ways to burn fat cells is by walking. You don’t have to run at full speed or carry weights while you’re moving. Just simple standing up and walking is one of the best ways to shrink your pannus and avoid further weight gain.
Walking isn’t only a great way to remove fat from your body. Many peer-reviewed studies show that walking helps you avoid many serious health conditions, especially heart disease.
Spend Time Swimming
Another great way to shrink fat cells and avoid more weight gain is by swimming. There’s a reason why you don’t see many professional swimmers carrying extra weight – swimming burns a ton of calories.
The only way you can start swimming is by getting in the water. Understandably, most people (myself included) don’t have the money in their bank accounts to buy a swimming pool. No worries. Most cities have some type of recreational center with a large pool you can enjoy.
Spend some time swimming regularly and you should soon see your belly fat disappear.
High-Intensity Interval Training
If you want to speed up the time it takes to shrink fat cells around your stomach (and other parts of the body), you could try high-intensity interval training. This type of exercises involves you exercises at extremely high intensities and then spending the rest of your time working out at a slower pace.
While it might not sound that intense, this exercise regimen earns its name. That’s why it’s a good idea to run this type of exercise program by a physician before starting it, especially those with any kind of serious medical conditions.
Wrapping Things Up
While an abdominal panniculus is generally harmless, it’s understandable if you want yours gone as soon as possible. Getting rid of this apron-like flap of skin is always doable. You might consider trying to reduce your fat intake and start an aerobic exercise program. This should begin reducing the size of your pannus.