Why You Can Be at Your Goal Weight but Still Have a Tummy Pooch

Short answer: You can be at a healthy weight and still carry stubborn fat or loose skin—especially around the stomach. That doesn't mean you're doing anything wrong. It just means your body might need more than workouts to get the result you want.

You hit your goal weight.

You did the workouts. You counted the macros. You even bought the new jeans.
But then you turn to the side in the mirror and think:

“Why do I still have this lower belly pooch?”
“I’m not overweight. Why doesn’t my stomach look flat?”
“Am I doing something wrong—or is this just my body?”

Let’s start here:
You’re not crazy. And you’re definitely not alone.
This is exactly what women mean when they say they feel “skinny fat.”

What does "skinny fat" actually mean?

The term might sound harsh, but here’s what it really refers to:

You’re in a normal weight range, but you still have higher body fat percentage or loose skin in specific areas—usually the belly, arms, or thighs.

You might:

• Fit into small or medium clothes
• Weigh less than you did in the past
• Look fine in photos
• But feel soft, bloated, or frustrated with that one area that won’t change

It’s not about being “fat.” It’s about your body not looking as toned or tight as you expected it would at your goal weight.

Why do I still have a tummy pooch if I’m fit?

A few possible reasons:

✅ Genetics – Some bodies just store fat around the midsection, even at low weights
✅ Pregnancy history – Separated ab muscles or stretched skin won’t “bounce back” on their own
✅ Hormones – Especially in your 30s and 40s, cortisol and insulin can cause more fat storage in the belly
✅ Loose skin – You might have lost fat, but the skin hasn’t caught up
✅ Not enough muscle mass – Being thin doesn’t always mean toned

And here’s the kicker: you can do everything “right” and still have this issue.

Can this be fixed with more workouts?

Sometimes. But often? No.

If you’re already eating well and exercising, and the pooch isn’t budging—it probably isn’t about fat anymore. It’s about skin, structure, or hormone-based fat storage.

That’s why many women who are already fit and healthy turn to cosmetic solutions—not because they’re lazy, but because:

• They’re frustrated
• They’ve earned their results but still don’t see them
• They’re ready to stop “hiding the pouch” in high-waisted everything

What can actually fix the skinny-fat tummy pooch?

Lipo 360

For stubborn fat pockets that don’t respond to diet, this contours the full midsection—abs, waist, and lower back—for a snatched shape that matches the rest of your body.

Tummy Tuck

If you’ve got loose skin or diastasis recti (muscle separation), a tuck can remove the excess and tighten your core—especially powerful for moms.

CoolSculpting

If surgery feels too intense, there are noninvasive options that can tone muscles and firm mild laxity over time.

What won’t fix it?

🚫 A million crunches
🚫 Cutting out one more carb
🚫 Buying more shapewear
🚫 Wishing it away in front of the mirror

You’re not lazy. You’re not broken. Your body just needs a different tool to match your goals.

Imagine this:

• Wearing a fitted top without adjusting or hiding
• Seeing a side view in jeans and loving the curve
• Not sucking in all day
• Feeling like your results finally show up in real life

That’s what happens when you treat the pooch for what it really is—not a weight issue, but a structural one.

✨ Ready to go from skinny-fat to flat and confident?

Let’s figure out what’s really going on with your body—and what will actually work.

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By Lauren Mitchell‍

‍Women’s Wellness Writer | Passionate about body confidence, real self-love, and helping women feel in control of their choices. Medically reviewed by an experienced cosmetic surgeon.