How to Get Rid of Saddle Bags?

Melanie Ramos 7 min. of reading Women's Special Leave a comment

When we notice those curves popping up in the areas of our body we’d rather keep sleek, we immediately get that urge to do whatever it takes to get rid of saddlebags.

Achieving it isn’t that hard, the key is knowing how to do it in a healthy and consistent way.

Index

1 What are Saddlebags?
2 Why does fat accumulate in that area?
3 Why do women have saddlebags and men don’t?
4 How to reduce or get rid of them?
5 What to eat to get rid of saddlebags
6 Exercises to get rid of saddlebags
7 Other tips to get rid of saddlebags

What are Saddlebags?

Specifically, saddlebags are fat that builds up around the hips, buttocks, and upper thighs.

Certain parts of the body structure are more prone to fat accumulation than others.

For some women, this is an issue from an aesthetic point of view.

It often throws off the female silhouette by creating a disproportion between the shoulder and hip circumference.

First of all, we should accept ourselves as we are, but if you want to get rid of them, keep reading.

Why does fat accumulate in that area?

The causes behind saddlebags are both hormonal and physiological, and can get worse if you live a lifestyle that doesn’t support good health.

Here are some factors that encourage fat buildup in those areas:

Lack of physical exercise

Sedentary lifestyle promotes fat accumulation in the saddlebags area.

If your job requires you to sit for many hours, it’s a good idea to take breaks to stand up, move your legs, and stretch.

Doing a regular workout routine also helps, like this one we suggest.

Poor diet

Eating excessive amounts of sugars and fats worsens overall health.

Specifically, consuming these types of foods increases fat buildup in the saddlebags area.

Genetic factors

Some studies show that genes make some people more prone to this issue.

But it definitely doesn’t mean it’s an impossible factor to overcome.

Fluid retention

This factor causes swelling and weight gain.

An effective way to prevent it from becoming a bigger problem in the saddlebags area is by doing lymphatic massages, either manually or with devices, as we explain in this post.

Why do women have saddlebags and men don’t?

Women’s bodies are more prone to fat accumulation in very specific areas, linked to the action of hormones and specific biological processes.

While men tend to build muscle mass more easily, women find it harder due to the near absence of testosterone.

Also, fat distribution differs between men and women (think “pear” vs. “apple” shapes).

In men, fat usually builds up around the abdomen, while in women it happens in the saddlebags.

This female body trait is due to estrogen production, which, among other factors, directly affects the female body’s ability to burn calories; these unburned calories turn into stored fat.

Plus, a woman’s body is genetically programmed to store fat in specific areas as energy reserves to face pregnancy.

In fact, fat retention in women starts with the first menstruation.

So, during a woman’s fertile years, fat cells mainly settle in hips, thighs, and buttocks; but after menopause, fat starts accumulating in other areas like the abdomen or arms.

Men usually store less body fat, and its distribution is more subtle and even than in women’s bodies, since it’s not driven by hormonal processes; it’s more related to an unhealthy lifestyle.

How to reduce or get rid of them?

Even though saddlebags are part of the female genotype, it’s always possible to reduce or even eliminate them.

Just as there are factors that predispose their appearance, there are also ways to get rid of saddlebags.

It’s all about being willing to change some habits and add exercise routines, among other tips we’ll share below.

What to eat to get rid of saddlebags

Foods rich in fiber are recommended because they help cleanse the body by eliminating toxins.

Also, diuretic foods are important as they support digestion and reduce fluid retention.

In general, eating legumes, vegetables, and fruits is ideal for eliminating saddlebags.

Foods like avocados, broccoli, eggs, leafy greens, chicken breast, turkey, fish, etc. should always be part of your daily diet, with a good balance of macronutrients.

Nutrition

A healthy diet is key to saying goodbye to saddlebags.

First, we must cut out sugars and unhealthy fats from our diet, such as processed foods, fried items, and especially ultra-processed foods, which not only have high energy density but don’t make you feel full and make you want to eat more.

It’s also important to drink at least two liters of water a day, even more if you exercise, to regulate your body and maintain proper hydration balance.

Exercises to get rid of saddlebags

Adding physical activity to your daily routine is one of the healthiest habits you can adopt.

Running, swimming, cycling, and other endurance sports are very effective for eliminating saddlebags because they boost circulation and help burn calories.

On the other hand, doing a strength training session is also a method that works to get rid of saddlebags.

Training four days a week for about 45 minutes is enough, as long as your diet supports the process.

Exercises at home

Among the most effective exercises to quickly lose those annoying saddlebags, we recommend: lunges, squats, abductor and adductor exercises, burpees, jumping jacks, iceman, etc.

You can do them at home, but it’s best to have structured sessions with set rounds, tailored individually by qualified staff according to your weight, age, goals, and body structure, among other factors.

Other tips to get rid of saddlebags

Mesotherapy

Finally, here are some other tips to eliminate saddlebags, like considering an advanced aesthetic treatment:

It’s a very effective aesthetic treatment to firm the skin and reduce localized fat in specific areas.

It’s a completely safe procedure lasting about 30 minutes per session.

Sports

Always remember that you don’t do exercises to reduce fat percentage in a specific area; all these suggestions will improve your body overall and consequently reduce saddlebags.

Sports are key not only because they tone your body but because the more muscle you have, the more energy you burn. But to get results, it must always go hand in hand with proper nutrition, and both should be planned by a professional.

References

“Myths and false beliefs in sports practice” Pedro Ángel López Miñarro 2002.
“The hormonal formula. How women really lose weight” Dr. Detlef Pape, Dr. Beate Quadbeck, and Anna Cavelius.
“Endocrine physiology” Alfredo Jácome Roca 2005.
Content based on my training, knowledge, and professional experience.

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