I bought a big one. The circumference of my stomach where I will wear the belt on the dress is 35.5 inches. The big one just fits. However, if you measure where you wear the belt and you are smaller, I would go for medium. I've actually lost some weight and for this price I'll order a medium to have on hand for this purpose and I can probably continue to use the large for pants/jeans. Although it is stretchy, there is a nice weave pattern on the visible side of the elastic (I hope you can see it in the picture) that I'd like to show off. But I will probably prefer to wear it with jeans under T-shirts. (I hate getting stuck because I keep the extra weight in my stomach.) The belt goes easily through the belt loops on my jeans, closes easily, and is VERY stretchy. As you can see in the picture, it doesn't protrude under a regular t-shirt. On a t-shirt that has more spandex and lumps, it shows up similarly to the belt loops underneath. This is exactly what I was looking for.
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