Tips For Losing Saddlebag Fat - Healthline

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HealthlineSubscribeTips for Losing Saddlebag Fat

Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Kiara Anthony — Updated on January 29, 2026

Causes
Treatment
Outlook

Key takeaways

Saddlebags are extra fat deposits on the outer thighs. They’re more common in females, who tend to experience weight gain around the thighs, butt, and hips.
Saddlebag fat can be linked to a larger pelvis, heredity, and estrogen-related fat storage. It’s more common during pregnancy and can be difficult to lose.
Reducing saddlebags takes time and consistency with diet and activity. Choose healthier carbs and more protein, add daily cardio, and try strength moves like squats and lunges.

What are saddlebags?

Ever notice extra fat deposits on your outer thighs? Are your jeans fitting a little too tight? You, like many others, may have saddlebags.

When gaining weight, extra fat may be deposited to thighs. Women, in particular, gain weight that tends to accumulate on the thighs, butt, and hips.

While fat can be easy to gain, it can be quite difficult to lose.

What causes saddlebag fat?

Saddlebag fat is found on more women than men because women have a larger pelvis. It can also be hereditary.

In addition, estrogen in women triggers the accumulation of fat around the abdominal region along with the thigh area. This is more common during pregnancy.

Getting rid of saddlebags

Though it takes time, you can eliminate saddlebag fat. Incorporating simple lifestyle changes and daily activity can reduce the appearance of saddlebags as well as improve your overall health.

Adjust your diet

You are what you eat. While your body needs carbs, it’s better to incorporate healthy carbs rather than trans fats. So, instead of opting for a pastry or fries as a snack choice, consider eating these healthy options:

vegetables
fruits
nuts and seeds
whole grains
sweet potatoes

Processed food also plays a part in accumulating excess fat. Fast food options are convenient and can be tempting, but they aren’t the healthiest for your body. Try recipes at home that focus on veggie options.

Adding protein to your diet can help your body burn more fat. To up your protein, you can incorporate fish, eggs, and lean meats for a more filling meal with added health benefits.

Get active

In addition to eating a healthier diet, daily activity can help to reduce saddlebags. Getting active and incorporating cardio into your daily regimen can help to burn fat and burn calories.

Take a walk during your lunch break to burn some calories and strengthen your legs. Take the stairs instead of the elevator next time. If you’re not interested in the gym, there are plenty of activities you can participate in to incorporate some cardio in your daily routine.

Some cardio activities you can do include:

hiking
swimming
biking
jogging
walking
dancing

Exercise

If you enjoy the gym, there are a number of exercises you can add to your workout to help target saddlebag fat. Some helpful exercises to help you burn fat include:

squats
fire hydrants
lunges
hip extension
hip raise
yoga
high-intensity interval training (HIIT)
Pilates

Before performing any of these exercises, add some cardio to boost your workout. Regular cardio for 30 minutes a day can help your burn fat, while exercises and weight training can help to tone your muscles.

The outlook

Eliminating saddlebag fat can be difficult, but it’s not impossible. Regular exercise is important in maintaining optimum health.

However, staying active without a balanced diet isn’t effective. Excess calories combined with reduced physical activity are main factors in producing saddlebag fat.

Incorporating simple lifestyle and diet changes won’t only reduce the appearance of saddlebag fat. It can also improve your overall quality of life.

Always check with your doctor before changing your diet or entering into a new exercise program.

How we reviewed this article:

SourcesHistoryHealthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical journals and associations. We only use quality, credible sources to ensure content accuracy and integrity. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Askew EW. (1984). Role of fat metabolism inexercise.https://www.ncbi.nlm.nih.gov/pubmed/6571234
Boutcher SH. (2010). High-intensity intermittentexercise and fat loss.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
McCarty MF. (1995). Optimizing exercise for fatloss.https://www.ncbi.nlm.nih.gov/pubmed/8583962

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Medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS — Written by Kiara Anthony — Updated on January 29, 2026

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