All the Ways to Get Rid of Saddlebags: Natural Ways and Cosmetic Procedures

Published November 9, 2023

In pursuit of having thighs that look slim and sculpted, saddlebags can often get in the way. Fats that settle in over our hips, thighs, and buttocks form are called saddlebags. They are also sometimes called square booty. Genes can undoubtedly play a role in their formation. Yet, there are many ways to get rid of them. We know how they can make one feel insecure. 

In this article, we’ll tackle everything there is to know about them. We’ll define what saddlebags are, what causes them, and the best tips and exercises. We’ll also look at the cosmetic treatments that aid in their management. Finally, how to have a healthy outlook. 

We’ll definitely have a rich discussion. Let’s get started.

What Are Saddlebags?

Saddlebags are pockets of fat that reside on the outer thighs, just under your buttocks. The space under the buttocks is an underdeveloped area where fat accumulates. It gives the appearance of saddlebags that hang off a horse’s back. It is said that what belly fat is to men, saddlebags are to women. 

It is indeed common among women in particular. Even those with a healthy lifestyle can have them. They are generally predisposed to more significant fat accumulation in these areas. It is primarily to anticipate a possible pregnancy or breastfeeding. 

Thought possible, they can also be difficult to tone up and get rid of. They can contribute to a pear-shaped look. They stop women from gaining a contoured hourglass silhouette. 

Saddlebags can make one’s buttocks and thighs look out of shape. Also, unbalanced. They are also highly diet resistant. The adipocyte fat cells have low metabolic activity. They can be more challenging and time-consuming to shift. 

What Causes Saddlebags?

1. Genetics 

A woman’s body is more prone to store fat across thighs, hips, and butt. It is for reproductive reasons. Fat is often accumulated around the thigh area during pregnancy, for instance. It is to be used as reserve energy for breast milk production.

2. Hormones 

Hormonal imbalances can also influence the accumulation of saddlebag fat. The female sex hormone estrogen can promote fat storage on the thighs and abdomen. Thus, you may still develop saddlebags even if you do not have excess fat deposits across other body areas.

For example, if you are an older woman taking hormone replacement therapy to ease symptoms of menopause.  It is likely that your estrogen levels could become too high. It will direct to saddlebag weight gain. 

3. Muscle atrophy 

Having a stationary lifestyle or sitting in your workspace all day can also affect your saddlebags. The area where your glutes and upper hamstring muscles collide becomes soft. It is the case when the muscles in your lower back and buttons are inactive and underused. Extra fat can be collected in this area. Thus, causing a bulge outward at the side of the thighs. The result? Saddlebags. 

Muscles waste away due to inactivity. As a result, excess fat is free to manifest in the surrounding tissues. It makes saddlebags look more extensive and more bulbous. 

It is critical to stay active. It is a great help in decreasing the appearance of saddlebag fat.

Tips for Losing Saddlebag Fat

1. Adjust your diet 

It goes without saying that what we eat makes us up. While your body needs carbs, it’s better to incorporate healthy carbs rather than trans fat. So, instead of leaning into pastry or fries as a snack choice, consider the following healthy options: 

• Vegetables 
• Fruits 
• Nuts and seeds
• Whole grains 
• Sweet potatoes 

Processed foods also play a part in accumulating excess fat. Fast food options are convenient. How they are promoted is also highly tempting. Yet, they are not the healthiest for your body. Try recipes at home at that office on veggie options. 

2. Eat enough protein 

If possible, consume protein with each meal. Studies recommend that spreading your protein intake over 3 to 4 meals and snacks throughout your day is ideal. Doing so aids in maintaining your optimal protein synthesis. It aids in supporting you in keeping your muscle mass during your weight loss.  Also, protein can be beneficial in helping you manage hunger. It provides a significant satiety effect.

3. Don’t cut out fat. 

Contrary to popular belief, you should not cut fats from your diet. 

It has been said that consuming saturated fats can heighten cholesterol. It is also said to increase the risk of cardiovascular disease. Yet the statements are incorrect. Fats remain critical for our bodies. They help provide energy. They aid in maintaining the structures of our cells. They also facilitate the production of many essential hormones. 

It’s all about the balance. 

• Try to limit the intake of omega 6 (sunflower, corn, sesame oils) 
• Encourage the intake of omega-3 (fatty fish, flaxseed oil, grapeseed oil) 
• Boost the intake of omega 9 (olive oil, oleic sunflower oil, hazelnut oil)

4. Don’t eliminate carbohydrates either

It is not the carbohydrates that will make you fat. It is the surplus of calories. It is the excessive quantity that you eat during your day. 

Carbohydrate-rich foods can quickly increase your total calories. Think rice, pasta, and bread. It is why we tend to get fatter with these foods. It also can be difficult to control portions. Yet, it is not the food that makes us fat. It is the portions that are too large. 

Not all carbohydrates are the same. You should limit ultra-processed foods that are low in fiber and often high in carbohydrates, salt, and fat. Steer clear also of those that provide little to no micronutrients. 

Eat complex carbs that are plenty of fiber. These are brown rice, whole wheat products, quinoa and oats. They ought to keep you fuller for longer. 

5. Antisaddlebags massages 

Massaging cellulite areas will encourage the evacuation of fat cells. It will also decrease water retention. It will further better blood and lymphatic circulation. 

You can massage yourself with the palpate and roll technique daily. You can also go to massage centers. Opt for those offering many adapted massages.

6. Exercises 

As you can imagine, it is not adequate to only pay attention to your plate. Physical activity also has a massive role in a fat loss objective. It is a significant help if you’re looking to cut fat from the hips and buttocks.

Practice cardio and muscle-strengthening exercises. To remove saddlebags and cellulitis, the combination of these two is interesting. It will make you lose calories quickly. Also, easily build muscles. 

High-Intensity Interval Training. It is a simple way to burn calories in less time. It is an effective form of cardio-musculation. It is a sequence of varying exercises introducing a high-energy demand in a few minutes. In addition, they do not require any equipment

to perform these exercises. It targets your entire body, especially the areas of saddlebags. 

Below are the typical HIIT session exercises: 

• Mountain climber
• Squat 
• Superman
• Alternate lunges
• Burpees
• Jumping jacks 
• Knee raises

7. Do not neglect everyday activities. 

Exercising through sports is good. Yet, we must also consider all the little activities we partake in every day. Think about walking and moving around. Also carrying groceries, cleaning, and climbing the stairs. 

These “non-sporting activities” are vital to our total daily energy expenditure. They can help you burn hundreds of calories at the end of the day. 

The easiest way to do this is to walk. It is if you’re not athletic at heart, which is fine. Walk for at least 30 minutes a day. You can even split into two sessions of 15 minutes. Setting a goal of 10,000 steps daily is also recommended. 

8. Drink water

It is almost too good to be true. This advice is also an old one, many may think it’s really redundant. Yet, upping your water intake has been proven to help shed pounds. Studies have shown that people who drink the necessary amount and then some weigh less. Cold water can even boost your metabolism. 

The benefits of water don’t just stop at weight loss. It’s great for your muscles and organs, skin, hair, and nails. It makes you feel full and can actually make you energize. 

Saddlebag Exercises and Workouts To Try 

1. Hip thrusts 

This exercise can strengthen your glutes and hips. To do so, simply extend your hips upwards and squeeze your glutes at the top. 

2. Curtsy lunges 

Targeting your inner thighs and gluteus medius, curtsy lungs is excellent for tacking saddlebags. Step one foot diagonally behind the other, and lower your body into a lunge position. Alternate sides.

3. Single Leg Hip Lifts 

This exercise can help tone your saddlebags. It does so by engaging your glutes. Lie on your back with one leg extended, and lift your hips off the ground using the opposite leg. Repeat on both sides.

4. Squats 

Squats are one of the most effective exercises for saddlebags. It works on your glutes, thighs, and hamstrings. Stand with your feet shoulder-width apart, squat down as if sitting back into a chair, and then return to the standing position.

5. Full body workouts

Add in exercises that engage your entire body. Consider kickboxing, aerobics, swimming, running and cycling. 

Cosmetic Treatments for Saddlebags

1. SculpSure 

SculpSure is a laser therapy that blasts fat by heating it. It destroys fat cells. Your body’s lymphatic system takes over and sweeps the debris away. 

2. Cool Sculpting 

CoolSculpting is based on the principle of cryo-lipolysis. It eliminates the fatty areas that are localized with the device’s help and then cooled. 

CoolSculpting is excellent as the fat cells are permanently destroyed. They won’t return as long as you follow a healthy lifestyle after the treatment. 

3. Liposuction 

Liposuction is a surgical procedure that effectively diminishes excess fat from saddlebag areas. It is a more invasive surgical procedure in which a surgeon uses a significant, narrow suction tool. It can suck out up to 11 pounds of fat. 

Healthy Outlook for Saddlebags and Body Fat

90% of women are affected by saddlebags. They are normal. If you’re one of these, know there is nothing to stress and blame yourself about. Women’s bodies are not to blame. 

Eliminating saddlebag fat can be difficult, yet it is not impossible. Staying active with a balanced diet is vital. Moreover, it helps if you target the leading causes of your saddlebags and cellulite. Whether it may be poor diet or hormonal imbalance.