What causes banana roll fat and how to get rid of it

While there are many decisions we can control when it comes to our bodies — from what we eat and drink to how we exercise — certain choices, like how and where our bodies store and distribute excess fat, will always feel like they're being made without our input at all.

Whether you're battling a muffin top, back fat or banana rolls, the places we might find extra fat, curves or softness can cause more angst than we may care to admit, especially as these particular places of fat accumulation can feel impossible to shift.

So today, let's take a look at banana fat rolls. What they are, why we get them, and how we can get rid of them to create and maintain a look that makes us feel fresh, fit, and healthy.

What is banana roll fat?

Put simply, banana roll fat, also known as the banana fold or the infragluteal fold, is a fat deposit on the posterior thigh close to the gluteal muscle crease, and often runs parallel underneath it.

In other words, it's a pocket of fat cells on the upper thighs, close to the bum, that can appear in the shape of a banana [1].

What causes banana roll fat?

As with many types of subcutaneous fat, banana rolls can be caused by a wide range of factors.

In particular, banana roll fat is caused by weight gain generally, but especially weight gain from a sedentary lifestyle.

This is common with people starting office jobs, where they may get up and move around far less than those working in more active workplace environments. This sedentary lifestyle can lead to weakened gluteal muscles and thighs, resulting in stubborn fat bulges that are difficult to shed.

Significant hormonal changes have also been found to lead to an increase in banana roll fat.

In particular, pregnancy and breastfeeding change the way that your body starts to store fat in order to assist with a demanding chapter of life. Similarly, menopause and ageing generally result in the slowing down of metabolism and the reduction of muscle tone, which can lead to changes in the way excess fat might appear.

Banana roll fat has also been linked generally to an unhealthy diet, genetic predisposition, and even underlying medical conditions [1].

Importantly though, banana roll fat is not on its own harmful, and many women and men experience it at some point in their lives.

The best exercises for banana rolls

There are many exercises that can help you to lose banana roll fat and build a smooth, perky butt and upper thigh area.

Most of these exercises should focus on developing the gluteal muscle definition and should be incorporated with a healthy diet and an overall exercise routine that includes cardiovascular exercises and strength building across the body.

In targeting the banana rolls' fat cells in the lower buttocks and upper thighs though, some great exercises include:

• Squats and lunges help not just to eliminate banana rolls and sculpt the buttocks, but also to strengthen your back and hips, and improve balance, posture and mobility.
• Donkey kicks help to tone muscles in the bum and upper thighs, and strengthen the core.
• A mix of targeted Pilates exercises such as the grasshopper, single leg glute bridges, side plank with leg lifts and side leg raises all help to engage the glutes and inner and outer thighs, as well as engage hip abductors and strengthen the abdominal muscles.
• Deadlifts work a whole range of upper and lower body muscles, can support overall fat reduction, and sculpt the buttock area.

Regular exercise is vital for an overall healthy lifestyle, but as mentioned above, sometimes these sorts of fat pockets can feel more stubborn to shift than they should.

If you've been working out for a while and failing to get rid of banana rolls, you may be eligible for a cosmetic surgery option.

Can you get banana rolls surgically removed?

In short, yes, banana rolls can be surgically removed, and in fact, in more ways than one. In particular, there are two main surgical options for the removal of banana rolls:

Liposuction

Liposuction is a procedure that removes excess weight and fat deposits to slim and reshape specific areas of the body to improve contours and proportions.

The bum and thighs are some of the most common areas where people get liposuction in Australia, and the removal of that visceral fat leads to the reduction of banana rolls.

Liposuction is an invasive surgery, and in order to get it, you will need to be physically healthy and have a stable weight.

In other words, it's only recommended if you've already tried to lose fat via diet and exercise and find that these particularly fat pockets won't budge. To explore this option, you should speak to your doctor or a qualified plastic surgeon [2].

Brazilian butt lift

A Brazilian butt lift is a cosmetic surgery that tightens and reshapes the buttocks area by either reducing or increasing your butt fat. This creates a firmer, rounder, better-shaped contour, and removes excess skin from the area.

As a Brazilian butt lift is an individualised surgery — meaning the specifics of it will change based on your particular body and needs — it might not be right for everyone.

Speaking to your medical professional and a specialist plastic surgeon is vital before making a decision [3].

Non-surgical ways to get rid of banana rolls

While plastic surgery can be a good option when it comes to fat transfer and fat loss, CoolSculpting also offers a non-invasive alternative cosmetic procedure that can help you get rid of banana rolls and have you looking and feeling your best.

CoolSculpting is a form of cryolipolysis which is a non-surgical body contouring procedure that basically freezes fat cells in order to get rid of them.

It doesn't help you to lose weight but rather selectively targets pockets of fat accumulation that won't budge through diet and exercise. This is a non-invasive procedure that has been safely used to address banana roll fat for over a decade [4].

While the results are more modest than plastic surgery options such as liposuction, the gradual reduction in fat that CoolSculpting makes it a better fit for people who are targeting smaller and specific areas of fat.

Whether you're seeking to eliminate fat cells broadly or simply get rid of banana rolls, any process should be met with a balanced diet and a reduction in excess calories.

Diet plays a vital role in maintaining a healthy lifestyle, and whether you're choosing to reduce fat storage through exercise, plastic surgery or non-surgical cosmetic procedures, understanding that the habits you make are what's going to not just keep that weight off, but have you living your best life is vital for maintaining any changes that you do make.

If you're not sure what process may be best for you, or if you're looking for support and advice, look no further than Juniper's Weight Reset Program.

This holistic pathway for long-term weight loss has been designed by Australian practitioners and dieticians to provide you with personalised treatment to achieve your weight loss goals and to work towards a healthier, happier you.

Image credit: Pexels/Mikhail Nilov