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How To Get Rid of Saddlebags (Step By Step)

Last Updated on September 4, 2019 by Femniqe

So you’ve noticed that your jeans are getting much tighter and that your cellulite is getting worse. That’s a sign that you have excess fat on your thighs.

The fact is, when women gain weight it tends to sit on the buttocks, thighs and hips.

The fat settles on your hips and forms what is called a saddlebag or square booty.

The reality is that genes play a big role, however, this post will illustrate step by step how to effectively get rid of saddlebags.

Step 1 – stop eating bad carbs


Yes, your body needs carbs but it needs the healthy ones.

The type of carbs that you should be eating is brown rice, quinoa, oats and brown rice.

One of the reasons why many women get saddlebags is because they eat a lot of white rice, cookies, white bread, cakes and pastries. A simple rule is, the browner the better.

For example, instead of eating bread use eggplant slices or a lettuce wrap.

If you have to choose between white or brown, choose brown rice. Also instead of using spaghetti opt for whole wheat pasta.

Step 2  – seriously, stop eating processed foods


This might sound like a broken record but you need to stop eating processed junk food.

If you want to get rid of saddlebags it’s not rocket science.

It’s just that your body has excess fat stored and you need to get rid of it. Why eat junk food when the only thing that you get is empty calories, bad fat and little to no nutrients.

If you’re really serious about losing those saddlebags, anything that is packaged or fried should not be in your kitchen.

You must also get rid of sweets and baked goods. Just look at it this way, if it does not provide you with vitamins, good carbs, protein and fiber it doesn’t qualify.

This might sound hard but it will benefit you in the long run. All you have to do is go fresh and start doing some cooking.

It’s quite impossible to completely avoid all of these foods but if you must you can have a little treat once in awhile. Sadly this is the price we have to pay in order to live a long and healthy life.

Step 3 – start eating healthy fats


This might sound contradictory but there are actually good fats that will help you get rid of saddlebags.

Whenever you eat good healthy high fat foods they help to lower your cholesterol and protect your heart.

The beauty about this is you don’t have to search to get these good fats, you just need to eat foods like avocados, mackerel, tuna, olives and nuts.

Step 4 – yes, eat more vegetables and fruits


The more color in your food plate at the better.

Try to eat a variety of fruits and vegetables in order to absorb the the vitamins and minerals that it contains.

The good thing about eating vegetables is that they are so low in calories that you can eat tons of salad and be okay. Just don’t try to stuff yourself. Be moderate.

Good examples are lettuce, cabbage, broccoli, brussel sprouts and kale.

Also try to have some peppers, squash and carrots to add some color to your plate. Fruits you can opt for are grapes, oranges, bananas, blueberries and strawberries.

These are packed with tons of vitamins, fiber and antioxidants.

Step 5- protein up!


Eating more protein will help you eat less food which makes it easier for the body to burn body fat and get rid of saddlebags.

The American Journal of Clinical Nutrition, in a study concluded that persons who go on a high protein diets burn more calories throughout the day and are kept feeling satisfied longer than persons on a lower protein diet.

The study also concluded that persons on a high protein diet retain more lean muscle mass as they lose pounds.

Now, this is very important for those of you who want to get sexy, toned thighs and hips as you want to lose fat but the muscles need to be developed and visible to give you a clean cut look. Just a precaution, try to limit your intake of red meat as too much of it is not good for your body.

Instead, go for skinless turkey, chicken breast, eggs, fish or low fat dairy products such as Greek yogurt to get high protein.

Exercises to get rid of saddlebags

Now you should know that it’s not really easy to spot reduce.

So if you want to lose saddlebags you have to do some high intensity workouts that will help to burn fat.

Bear in mind that everyone is a bit different so to start losing fat from anywhere on your body you have to be patient.

At first it might seem like your stomach is shrinking before your thighs, no need to worry, that’s just an indication that you’re doing the right thing.

DO Cardio

Cardio is one of the most powerful workout regimens to help burn fat.

Keep in mind that in order to lose weight you must create calorie deficit which simply means that you have to eat less and exercise more.

Some good examples of cardio that you can do Is running, swimming and cycling.

Here is a great tip

If you want to get rid of saddlebags really fast you can take up cycling as it doesn’t require much from your upper body and it does a very fantastic job at targeting the saddlebag area.


Don’t forget to:
Drink water:

You’ll be surprised that many people who want to lose weight aren’t drinking enough water. It’s proven over and over that increasing your water intake will help you lose pounds.

You just simply lift the bottle to your chin a couple times a day that’s all you have to do. It’s not hard! Also try to opt for cold water as it helps to speed up your metabolism.

Drinking water doesn’t only help with weight loss it’s also good for your organs, muscles hair, skin and nails, and it keeps the vital functions of your body running.

One of the perks of drinking water regularly it is that it keeps you full.

However, make sure that you do not drink the so called “healthy” sugar water that are sold. Avoid them as they’re secretly packed with tons of calories.


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