Banana Roll Fat: What Causes It & 3 Ways To Get Rid of It

There are many people who struggle to lose stubborn fat pockets from different areas of the body. These could be anything from muffin tops, love handles and saddlebags to banana roll fat. These names sound innocuous enough, but they can easily make a woman feel conscious about her body contour. 

In the case of banana roll fat, the shape of the buttocks and upper thighs is distorted. It may make a woman feel bad enough to avoid certain clothing (bikinis or tight pants).. However, understanding the causes of banana roll fat is important in finding the right treatment for it. 

What Is Banana Roll Fat?

Banana roll fat is the crescent-shaped pocket of fat beneath the crease of the buttock (parallel to it). It lies on top of the thigh. It is so-called because of the “banana” shape that it takes on beneath the skin. It can jut out to varying degrees in individuals. 

Some people find it prominent enough to think of it as a second, smaller version of their actual buttocks. This can affect the defined curvature of the buttocks, which, in turn, does not give it its classic round appearance. There are many different reasons why it develops. Depending on that, surgical or non-surgical intervention can help. 

What Causes Banana Fat Roll?

The following may be the reason behind the formation of banana fat rolls underneath your buttocks: 


According to the US National Library of Medicine, the amount of fat in a person increases once they cross 30. It is one-third greater than when they were younger. Slower metabolism and a more sedentary lifestyle can also result in fat deposition, making up the banana rolls. 


Your genetics play a significant role in determining the areas of the body where the fat gets stored. Banana fat rolls are thought to be hereditary. If you have it, quite possibly your family has it too. 

Weight Loss

One reason behind the formation of banana fat rolls is extreme weight loss. The fat tissue in the hip region can sag, which can make it fold. This is different from the sagging skin folds (which have nothing to do with fat). However, sagging skin, together with fat pockets, can worsen the appearance of banana roll fat. 

Lack of Muscle Tone 

Different reasons can make a person lose their toned muscles. However, once that happens, they can look quite floppy. Because of a lack of tension in them, they can also stick out prominently. This can end up affecting the region underneath the buttocks. 

In contrast, if you have huge gluteal muscles (gluteal hypertrophy that many people aim for through exercise), then, too, you can end up with banana rolls (although they are not made of fat). 

Sedentary Lifestyle 

While working in an office or watching TV for 8-9 hours a day, few people actively exercise. According to the World Health Organization (WHO), 60-85% lead a sedentary lifestyle. If the calories consumed are greater than the calories burned, this can lead to the accumulation of fat in the body. And that can result in banana roll fat. 

Research has even found that fat cells expand under chronic pressure, which is what happens when you’re sitting for a long period of time. In addition, these fat cells become stiff and end up damaging the nearby cells. 

Hormonal Imbalance 

The hormones in the body affect how many calories are going to be burned. Any imbalance in their levels can end up causing weight gain. This can end up storing fat in the thighs and buttocks. Women can experience this due to pregnancy and menopause. 


The kind of food you eat can pack unnecessary calories into your body. This is especially true if you’re not exercising. A food that is high in refined sugar, carbohydrates, and bad fats, is not good for you, such as: 

  • White pasta
  • Bread 
  • Pizza 
  • Ice-cream 
  • Cookies
  • Candies
  • Fried, cheesy foods 
  • Red meat 

How To Get Rid of Banana Roll Fat?

There are a few ways by which you can get rid of banana fat rolls. If it’s fat (and you should consult your doctor about this), you can try getting rid of them by doing one or more of the following: 

Lifestyle Changes

For most people, their first course of action is to diet and exercise. Keep in mind that you have to do exercises that are more holistic because spot reduction doesn’t work. 

This means that you cannot target fat in a specific area of the body. The area from where the fat is burned is decided by the body. Still, exercises that specifically involve the lower half of the body can help. You can try doing: 

  • Lunges
  • Squats 
  • Deadlifts
  • Kickbacks 
  • Hamstring curls 
  • Bridges 
  • High-intensity interval training (HIIT) 
  • Step-climbing 
  • Hyperextension 
  • Hip abduction 
  • Lateral band walking

In addition to exercising, you also need to keep an eye on your diet. Make sure to cut out unhealthy carbs and fat so that you can try getting rid of your banana fat roll. 

Also, it is important to note that certain things can trigger cravings for more unhealthy foods. That can happen if you’re stressed or not getting enough sleep. The latter can also make you feel tired, so you may not exercise as much.


One non-surgical way to get rid of your banana fat roll is CoolSculpting. The treatment has FDA approval for banana rolls specifically and uses cryolipolysis to freeze the fat cells and break them down. 

There is no need for anaesthesia as the cooling will numb the area beneath your buttocks. First, the surgeon will place a gel pad and then put an applicator on top of it, which will suck in the banana roll. 

It is held in between two paddles for around an hour or so. Since it is non-invasive, doesn’t involve any stitches, and has no downtime, some people consider this to get rid of their stubborn fat pockets. 

However, keep in mind that CoolSculpting can eliminate as much as 20-25% of fat cells in the target area. Therefore, if the banana bulge is more fatty and prominent, you may not get satisfactory results from this procedure alone. 

You are also not suitable for CoolSculpting for your banana rolls if you have a health problem that’s triggered by cold temperatures (e.g. cold agglutinin disease). Unlike surgical intervention, it can also take a few months for the banana rolls to go away. 


This surgery has been around for longer than CoolSculpting for getting rid of banana rolls. Usually, VASER liposuction is performed for this. The ultrasound waves break down the fat cells, which are then sucked out using a cannula. Before performing this on the banana roll fat, the surgeon considers the following: 

  • Bone structure
  • Muscle mass
  • Skin laxity

Liposuction is best suited for those who have a big fat pocket as it can remove about 30-50% of the fat. Since this surgery only makes a small incision in the crease of the buttocks, scarring is not a concern. Also, dissolvable stitches are used in this. 

It’s also possible for the patients to combine it with a Brazilian Butt Lift (BBL). The fat from the banana roll is placed into the buttocks to give it a definite, round shape. However, be careful when choosing your surgeon for liposuction of the banana roll. 

That’s because inexperienced ones can end up taking out too much fat. This can result in the ptosis (droopiness) of the buttocks. Some amount of fat is needed to provide your buttocks with adequate support. Also, if the fat is removed from the wrong area, it can result in the dimpling of the skin around the buttocks. 

Differences Overview 

There are differences between the three treatment options for banana roll fat. These are as follows: 

Lifestyle Changes  CoolSculpting  Liposuction 
How It Works  Diet and exercises to get rid of banana roll fat   Freezing fat cells to get rid of the banana roll Breaking down fat cells and vacuuming them out to get rid of banana rolls 
Duration of Treatment  Ongoing   1-3 sessions   1 session
Results  Weeks to months Months (but results start appearing after a few weeks) 3 – 6 Months
Amount of Fat Lost  Depends on the exercise and diet 20-25% 30-35%
Suitability  More suitable for you if the fat pockets are not stubborn  Suitable if the fat pockets are stubborn but not too large  Suitable for large, stubborn fat pockets

Which Option Is More Suitable For You?

Although you can get an idea about the different treatment options, the surgeon needs to examine your anatomy and get your medical history to prepare the most suitable treatment plan for you. If you can lose fat through dieting and exercise, you should consider that. However, if that’s not possible, CoolSculpting or liposuction can help. 

Concluding Remarks 

Banana roll fat lies beneath the crease of the buttocks. It can be there due to different reasons. If it’s not a stubborn fat, you can consider a lifestyle change to get rid of it. 

If that doesn’t work, you can consider CoolSculpting. However, it can only get rid of a limited amount of fat. You’d need several sessions, and the results will be visible after a few months. Liposuction, on the other hand, can remove a larger amount of fat in just one session and give immediate results. You should consult your doctor about the best treatment option for you. 

Reviewed and approved by Prof. Dr Fuat Yuksel.

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