Maybe it’s our way of trying to be comfortable with things that annoy us, but humans have an incredible way of creating cute nicknames for physical features that are less desirable and a common source of frustration for many people. We’ve got the crow’s feet, love handles, muffin top, saddlebags, and bat wings. Though it is not as common as the others, “banana roll” is another one. This is the small crescent-shaped pocket or roll of fat that sits right under your buttocks, at the top of the thigh. While many people associate a banana roll with an overly large behind, banana rolls are not always as a result of excess and may develop even in slimmer women. It’s all about fat accumulation underneath the buttocks, which makes it difficult to achieve a smooth, sculpted appearance. Banana rolls often rock down the self-esteem and confidence of a woman, especially when she tries hard to look good in a fitting dress or bikini.

Top Cause of Fat Accumulation Underneath the Buttocks

Lack of Physical Activity: A sedentary lifestyle is one of the main causes of poor health and an increase in thigh fat. People who have desk jobs or those who sit in front of the TV all day and do not have much physical movement are likely to gain fat in their thighs and butt. Individuals who lead a sedentary life are not able to burn the excess calories they consume, so the body gets its energy directly from food, and the excess is stored as fat. This readily ushers in the fat cells into the thigh territory.

Hormones: As the body undergoes hormonal changes, women are more likely to gain weight and body fat in the thighs, buttocks, and hips, which provide a physiological advantage during pregnancy and breastfeeding. This is one of the reasons why the body clings to upper thigh fat at all costs. But this means having banana rolls that are particularly stubborn to reduce.

Genetics: Genes play a major role in determining where fat will accumulate. This includes the genes for receptors that regulate leptin and cortisol - hormones that influence hunger, calorie intake, and weight.

Eating the Wrong Foods: Foods such as cakes, chips, cookies, ice cream, unprocessed red meats, and candies can make you put on weight quite easily and accumulate a lot of fat around the thigh area. These food items are full of carbohydrates and extremely high in calories, and if you’re not able to burn more than you consume, the excess has to be stored somewhere as fat. Also, increased intake of sweetened beverages and reduced consumption of water allows wastes and toxins to remain in the body for long, resulting in the accumulation of fat.

Fat Storage Underneath the Buttocks

Our fat cells are like microscopic deposit boxes where the body stores fat, which serves as a reserve source of energy and fuel. The body can survive a prolonged period of starvation because it uses stored fat to support its functions. As such, our bodies are programmed to convert excess calories into fat, which is then stored in the fat cells. Unlike the steel safe-deposit boxes at the bank, fat cells are incredibly flexible. The keep expanding when excess fay is deposited into them. And they shrink when you restrict calories and make “withdrawals” to feed the body.

Fat cells in our bodies are in their billions, and the distribution is fixed from very early in life. People have different shapes and accumulate fat in different areas of the body because their fat cells are distributed differently. Unfortunately, fat can accumulate in places where you want it the least. Having banana rolls underneath your buttocks means that you have more fat cells in that area and can be perceived as a stubborn disproportion that bulges even when other areas of your body are toned. So, whether you’re losing or gaining weight is based on your fat proportions.

How to Get Rid of Banana Rolls

You can’t spot reduce lower body fat. This means that when you diet and exercise, you don’t directly burn fat from your “problem area.” Your body uses fat stores from all over the body to provide energy, not from the specific place you’re targeting. With a clean diet and regular cardiovascular exercises that raise your calorie deficit, you’re likely to lose weight all over your body. Also note, where you gain weight first is the place you lose weight last. So if you gained your banana rolls first, those are going to be “trouble spots.” Getting rid of them can be a tricky and overwhelming process, but you can slim down to a healthy size with healthy eating and concerted exercise.

You should also be careful about “spot treatment” using different kinds of creams, lotions, and herbs to reduce fat because they may cause great harm to your body over time. Here are some of the natural ways to reduce the appearance of banana rolls.

Cut Back on Your Salt Intake

Sodium binds to water, and too much of it can result in excessive water retention, which, in turn, causes bloat that can affect your whole body, buttocks, and thighs included. Water goes where sodium goes so instead of being filtered out by the kidneys, and it gets stored in your body. The more salt you eat; the more water your body retains. The American Heart Association recommends 1,500-2,300 milligrams of sodium per day, but most people get way more than that. Reduce your salt intake by limiting processed foods like soups, canned veggies, and sauces, which are usually loaded with sodium. You’ll notice significant changes in your body and how your clothes fit.

Ditch Refined Carbs and Sugar

Sugary foods and refined carbohydrates are all around us and are the main reason why most people gain weight. The biggest culprits are white rice, pasta, sodas, pastries, bread, and desserts. These foods lack key nutrients and cause your blood sugar to spike. This leads to hunger and cravings for unhealthy food. Removing simple carbs and sugar from your diet can help you manage your hunger, shed pounds, and tone your body.

Cut Back on Carbs

When you consume carbs, they are transformed into glycogen and stored along with water in your muscles and liver. That means that the more carbs you eat, the more is stored in your body. This is why many people find that they lose some weight when they eat fewer carbs. But don’t cut carbs completely out of your diet. Aim for a minimum of 75-100g per day. Be sure not to skip whole grains because they’re an excellent source of filling fiber as well as iron, antioxidants, folate, phytonutrients, and magnesium.

Drink Plenty of Water

Your body tends to hold onto water when it’s dehydrated. Drinking plenty of water is crucial to boosting your metabolism and keeping your body running smoothly. It also helps flush out the excess fluids and salt that your body does not need, reducing bloating. Consistent hydration also helps curb your appetite because your body often believes that you’re hungry even when you’re just dehydrated. Aim for at least 8 glasses of water per day, but you can adjust the amount based on your weight, height, and level of activity. Also, reduce the consumption of liquid calories in the form of full-fat milk, soda, alcohol, fruit juice, sweetened coffee and tea, and aerated drinks, which contribute to rapid weight gain. These drinks contain fewer nutrients but are high in calories. They contribute to the increased fat content in the thigh and buttock areas quite rapidly.

Eat More Protein

Losing fat in your butt area (or anywhere else) means eating at a deficit. Fiber and protein contain macronutrients that help keep you fuller on fewer calories. Protein provides the building blocks your body needs to perform normal functions, especially the essential amino acids you get from protein. It is also essential for building the muscles that will make your butt and thighs look toned.

If you’re not easting enough protein-rich foods like fish, beans, cheese, and meats, your body will resort to its own meat, which is your muscles, to get the nutrients it needs. That’s not good news if you want to get rid of those banana rolls. Muscles play a major role when it comes to burning calories, so your metabolism can take a dip if you lose mass in your glute and hamstring muscles. And while muscle loss can reduce your overall size, it will also make your butt and thighs less shapely- and that’s exactly what you’re trying to avoid.


Step-climbing is an easy way to tone your glutes and hamstrings while keeping your lungs and heart-healthy. Climbing steps boost muscle tone and strength in the butt. Various ways to work your gluteal muscles include walking up flights of stairs, using a bouldering or climbing wall, using stepping machines at a gym, and hiking uphill. These exercises can also reduce bad cholesterol and increase your oxygen uptake.

Activate Your Glute with Strength Training

While you can’t spot-reduce fat on your buttocks, you can spot-train your muscles, so they’re strong and toned. You need to increase lean muscle mass to slim your butt and thighs and lower your total body fat, and weight training is the best way to do this. Incorporate activities that target all the muscles in your glutes- the gluteus minimus, the gluteus medius, and the gluteus maximus. The key to building a firm butt is to hit all of the glute muscles from different angles and with resistance exercises. Use lower body exercises such as the lunges, squats, leg presses, deadlifts, side-lying hip abduction, lateral band walk, and hyperextension. Choose your favorite exercise and select weights that will allow you to complete 8-12 reps of each exercise.

Don’t Forget About HIIT Workouts

High-intensity interval training (HIIT) promotes a significant reduction in body fat compared to cardio and strength training. HIIT workouts involve pushing yourself to the maximum doing one type of exercise for a short period followed by short recovery periods of low-intensity movement or rest. The sessions are intense, and that’s why they’re typically shorter in duration than low-intensity or moderate-intensity activities. Alternating short bursts of intense activities and rest helps improve performance and increase energy burned so you can at higher intensities and be able to go through your sessions. What makes HIIT particularly appealing is that it helps you burn extra calories and create a calorie deficit- without actually having to work out more. Calorie burning continues even after the workout sessions because HIIT boosts your metabolic rate.

Reduce Stress

Stress can trigger the production of a hormone called cortisol, which affects your body’s metabolism and stimulates cravings for refined carbohydrates and sugar or what you’d call stress eating. This can make you gain fat pretty quickly. Individuals who are stressed are more prone to feeling tired, so it can be tempting to eat fast foods instead of healthy home-cooked meals. They might also work out less. These habits can easily lead to weight gain. To reduce stress levels and manage your weight, get regular exercise, practice mindfulness and meditation, eat a balanced diet, try progressive muscle relaxation, and reduce sources of stress.

Get Enough Sleep

A good night’s sleep is a crucial element of good health. In fact, it’s just as important as exercising and eating healthy. Unfortunately, sleep quality has decreased over the years, and many people are sleeping less than they did in the past. Sleep deprivation zaps your energy, affects your decision-making abilities, and gives you a bigger appetite. Much like stress, it disrupts daily fluctuations in hunger hormones, including leptin and ghrelin. Short sleep duration can cause you to eat more calories and will sabotage your abilities to lose fat. Ensure that you get seven to eight hours of uninterrupted sleep every day.

Tone the Area Underneath the Buttocks with CoolSculpting

Your body requires a certain amount of essential fat for normal functioning, and unfortunately, that fat can accumulate in the place where you’d most like to get rid of it. So, if you’ve been diligently working out and watching your diet, and you see results everywhere, but underneath your buttocks, it may be difficult to lose that fat without compromising your health or resorting to a surgical method.

Fortunately, there is a non-invasive method that can deliver the results you want when your best efforts have failed.  CoolSculpting is a unique fat reduction treatment that is simple, effective, and quick. It is the leading FDA-approved non-surgical fat reduction treatment that is safe and effective in addressing your body contouring goals like those stubborn banana rolls. By choosing Fat Freeze Sculpting, you’re choosing one of the leading CoolSculpting providers in Torrance with highly skilled practitioners and the supervision of a leading plastic surgeon.

Developed by two Harvard scientists, CoolSculpting is based on a scientific fact that adipocytes (fat cells) are more sensitive to cold than cells than do not contain significant amounts of fat. The process involves delivers cooling to the adipocytes to near freezing, which causes crystallization of lipids in selected fatty bulges while protecting the skin, muscles, nerves, and blood vessels. Lipid crystallization triggers membrane rupture in fat cells. Once the targeted fat cells freeze, they will be broken down and eliminated by the body naturally over a period of several weeks, reducing tissue volume. In a few weeks, you will begin to see your banana rolls disappear for good.

Procedure for CoolSculpting for Banana Rolls

The procedure is simple and fairly straightforward. It starts with an appointment where one of our body contouring experts will meet with you to understand your body sculpting needs and goals, evaluate your candidacy for the procedure, and create a customized treatment plan. While in treatment, your practitioner will apply a protective gel sheet on the target area followed by the CoolSculpting applicator, which works by delivering vacuum pressure and cooling.

The applicator pulls the fat bulge between two cooling plates and then precisely lowers the temperature of the fat cells to freezing levels. The goal is cryolipolysis- destroying the fat cells through crystallization. An applicator works on the target area for 30-60 minutes but can take more time depending on the size of the treatment zone. Once completed, your practitioner will massage the treated area to break down frozen tissue and set the body ready for the absorption of destroyed fat cells. The best part, you can return to normal activities immediately after. The body will remove the fat cells through the lymphatic system over several weeks. This allows for gradual fat reduction from the treated area to create a more defined appearance.

CoolSculpting results are usually visible several months after treatment, and some patients may see some difference in their appearance as early as three weeks. The average fat reduction in treated areas is 20-25%. The improvements are not rapid, and it all depends on how fast the body eliminates the fat cells. Most of our clients have been highly satisfied with the outcomes of their CoolSculpting procedure and are able to enjoy a slimmer and more toned appearance. In some cases, it may be important to undergo repeated CoolSculpting for cumulative effects on fat reduction. And once the fat cells are destroyed, they’re gone for good. So the outcomes are expected to be permanent.

Is CoolSculpting for Banana Rolls Safe?

CoolSculpting is FDA-cleared as safe for use in reducing fat underneath the buttocks. Cryolipolysis, the technology on which the CoolSculpting system is based on, has been FDA-approved and in use since the 1990s. Clinical trials have shown the treatment to be safe and effective on banana rolls. During the procedure, most patients remain comfortable and can listen to music, read, or work on their tablets as the machine does its work. However, you may experience some temporary side effects, including numbness, redness, itching, tingling, and a small bruise. Some will resolve in a matter of hours, while others will take 2-4 weeks.

Since the procedure is non-surgical and non-invasive, there is no downtime, no incisions, no need for anesthesia, no scarring, and little to no discomfort. Plus, it does not harm the skin or nerves in the treated area. Recovery is easy, so you can “squeeze” the procedure into a busy schedule without interfering with some aspects of your life.

Who is an Ideal Candidate for Banana Rolls CoolSculpting?

While CoolSculpting is highly effective at toning and slimming the body, by getting rid of local fat deposits, it is not a weight-loss method. You will see changes in the mirror, but they may not reflect on the scale. A good candidate for CoolSculpting is within a healthy weight range but has excess fat underneath the buttocks that creates an aesthetic disproportion and seems unresponsive to diet and exercise. To learn more about whether you can use CoolSculpting to get rid of your banana rolls, please get in touch with us to set up a free, confidential consultation at our beautiful Torrance office.

During the consultation, the doctor will learn about your needs and goals, evaluate your body contour, fat distribution, and skin quality, and begin to formulate a customized treatment plan for aesthetic improvement. At Fat Freeze Sculpting, we dedicate and inform our clients so they can make the best decisions moving forward. We will also invite you to our gallery of before, and after photos, so you can have an insight into the outcome to expect with the procedure.

Find Los Angeles CoolSculpting Near Me

Getting the best results depends on your practitioner’s skills and ability to carefully place the CoolSculpting applicators. At Fat Freeze Sculpting, our patients have the advantage of getting the procedure performed by highly trained and experienced practitioners. Also, we have new CoolAdvantage and DualSculpting machines to treat two areas simultaneously and reduce your treatment time. You will have access to the most up-to-date technology and techniques, and you’ll receive high-quality services in the safest environment.

To learn more about CoolSculpting for banana rolls, please contact Fat Freeze Sculpting to schedule a consultation and get the information you need to make an informed decision. Call us at 310-919-5296 or fill out our online contact form.