Question 1

Do saddlebags ever go away?

Accepted Answer

Yes, saddlebags can disappear with a proper diet and exercise. However, it may take longer for some people depending on their body type and genetics. Below are some science-backed strategies for fat loss that you can use to get rid of saddlebags.

Calorie Deficit: In order to lose weight, you need to create a caloric deficit by burning more calories than you consume. This can be achieved through a combination of diet and exercise. Aim for a calorie deficit of 500-1,000 calories per day to lose about 1-2 pounds per week (7).
Cardiovascular Exercise: To target the saddlebags specifically, include cardiovascular exercises such as walking, running, cycling, or swimming in your workout routine. These activities will help burn extra calories and fat from your entire body, including the saddlebag area (9).
Strength Training: Building muscle through strength training is also essential for losing saddlebags. It helps increase your metabolism and burns more calories, even while at rest (5). Focus on exercises that target the outer thighs and hips, such as squats, lunges, and side leg lifts.
Healthy Diet: Eating a healthy and balanced diet is essential for fat loss. Include lean proteins, fruits, vegetables, whole grains, and healthy fats in your meals. Avoid processed foods, sugary drinks, and excessive alcohol consumption (3).

Check out our collection of Upper Thigh Exercises for specific exercises that target saddlebags.

Question 2

Are saddlebags fat or muscle?

Accepted Answer

Saddlebags are primarily fat deposits and their appearance is more prominent in individuals with a higher body fat percentage. Having strong muscles in the outer thighs and hips can help reduce the appearance of saddlebags, but they’re not entirely made up of muscle.

Because of this, losing saddlebags requires a combination of both fat loss and muscle-building strategies.

Question 3

How can I slim my outer thighs?

Accepted Answer

Slimming your outer thighs is a great way to reduce the appearance of saddlebags. The main way to do this is to reduce overall body fat, which you can achieve by following these strategies:

Dietary Changes: Adopting a healthy and balanced diet is essential for reducing body fat. Aim to eat in a calorie deficit, limit your intake of processed and fatty foods, and increase your consumption of whole, nutrient-dense foods (3).

Resistance Training: Incorporate strength training exercises that target the outer thighs such as side leg lifts, inner thigh squeezes, and clamshells into your workout routine. These exercises will help tone and strengthen the muscles in this area (9).

Cardiovascular Exercise: As previously mentioned, including cardiovascular exercises in your workout routine is essential for fat loss. Aim for at least 150 minutes of moderate or 75 minutes of vigorous activity per week (9).

Increase Water Intake: Drinking plenty of water helps flush out toxins from your body and aids in weight loss (4).
Try Yoga or Pilates: These exercises help strengthen and tone muscles, including those in the outer thighs and hips.
Be Patient: Losing saddlebags takes time and patience. Don’t be discouraged if you don’t see immediate results. Stick to a healthy routine and the changes will come gradually.

In our previous post on How to Get Rid of Inner Thigh Fat, we highlight some additional tips you can incorporate into your routine to help slim down your outer thighs. These tips include massage, using an exercise ball, and incorporating plyometrics.

Question 4

Does skipping reduce saddlebags?

Accepted Answer

Skipping intensely and consistently can reduce your body fat percentage, which can help reduce the appearance of saddlebags. However, spot reduction is not possible through any exercise, including skipping. This means you can’t target fat loss from a specific area solely by doing exercises that work on that area.

A good overall workout routine that includes cardio and strength training combined with a healthy diet is essential for reducing saddlebags. Skipping can be a fun and effective addition to your workout routine, but it shouldn’t be solely relied upon for spot reduction.

Weight Loss