Banana rolls are localised fat deposits that develop just below the buttocks and above the thighs, often disrupting the smooth, contoured appearance many people desire.
These fat pockets can persist even in those with a healthy weight, as their formation is influenced by genetics, lifestyle, and the body’s natural fat distribution.
For many people, reducing the appearance of these fat deposits can be challenging – so how do you get rid of banana rolls?
Addressing banana rolls typically involves a combination of approaches, including targeted exercises, dietary adjustments, and, in some cases, advanced cosmetic treatments designed to break down stubborn fat.
Read on to find out more about the most effective natural methods and options available for banana rolls and some of our favourite banana roll treatments at our Surrey clinic.
What Are Banana Rolls?
Banana rolls refer to subcutaneous fat deposits located between the lower buttocks and the upper thigh, resembling the shape of a banana.
Unlike visceral fat, which responds more readily to exercise, subcutaneous fat lies just beneath the skin and tends to be more resistant to traditional weight loss methods.
These fat pockets can alter the natural contour of the buttocks, making them appear less toned and, in some cases, contributing to a sagging appearance when viewed from the side.
While banana rolls are not exclusively linked to excess body weight, they can persist or even worsen without targeted efforts to reduce them. Their presence may affect the overall aesthetic of the lower body, particularly in fitted clothing such as swimsuits or activewear.
Natural Ways to Reduce Banana Rolls
Reducing banana rolls naturally requires a combination of targeted exercise, proper nutrition, and consistency.
While these fat deposits will not disappear overnight, a well-structured approach can help achieve visible results over time.
Targeted Exercises
A combination of strength training and cardiovascular exercise is essential. Strength training helps sculpt and define the muscles in the lower body, while cardio supports overall fat reduction.
Effective exercises for reducing banana rolls:
- Squats: Engage the glutes, thighs, and hamstrings to build muscle definition.
- Hamstring Curls: Strengthen the back of the thighs and improve skin tone.
- Donkey Kicks: Activate the glutes and core, enhancing lower body firmness.
- Swivel Raises: Target the outer thighs and glutes to improve contour.
- Bridge Walks: Strengthen the hips, lower back, and glutes for improved shape and support.
Cardiovascular Exercise for Fat Loss
While strength training builds muscle, cardio accelerates fat loss. Running, swimming, and cycling are highly effective in increasing overall energy expenditure and also therefore reducing fat.
Recommendation: Aim for at least 30 minutes of cardiovascular activity, 3 – 4 times per week for optimal fat-burning effects.
Nutritional Strategies for Fat Loss
Diet plays a crucial role in body composition. Even with consistent exercise, poor dietary choices can slow (or reverse) progress.
Key dietary considerations include:
- Increased Protein Intake: Supports muscle recovery and promotes fat loss.
- Minimising Processed Foods: Helps reduce excess calorie intake and inflammation linked to these food types.
- Higher Fiber Consumption: Improves digestion and enhances a feeling of fullness.
- Optimal Hydration: Supports metabolic function and aids in toxin elimination.
A combination of structured exercise, proper nutrition, and consistency, can effectively reduce banana rolls and achieve a more sculpted lower body.
How to Get Rid of Banana Rolls with Non-Invasive Treatments
For individuals seeking faster and more targeted fat reduction without surgery, non-invasive treatments offer effective solutions.
These procedures help break down fat cells, tone the skin, and accelerate results without the need for incisions or downtime.
CoolSculpting for Banana Rolls
CoolSculpting utilises cryolipolysis, a fat-freezing technology that selectively targets fat cells. The frozen fat cells break down naturally and are eliminated by the body over time.
CoolScultping benefits:
- Non-invasive, no needles or surgery
- Reduces up to 27% of fat in the treated area
- Visible results within 4–6 weeks
- Most effective for larger banana rolls
Once the fat cells are eliminated, they do not return – provided a healthy lifestyle is maintained.
Weygovy Weight Loss Injectables
Wegovy is a clinically proven treatment that aids in weight loss by suppressing appetite, making it an effective option for reducing stubborn fat in areas like banana rolls. Its active ingredient, Semaglutide, mimics the GLP-1 hormone to regulate appetite, helping you feel fuller for longer while curbing cravings and slowing digestion.
For those looking to lose 1–2 stone in a sustainable way, Wegovy can support targeted fat reduction, including in the upper thigh and gluteal area. Our micro-dosing approach minimises side effects while promoting gradual, controlled weight loss for long-term results.
Weygovy benefits:
- Lose up to 1-2 stone
- Suppressed hunger
- No downtime
At Light Touch Clinic in Surrey, our weight loss professionals guide you through every step of your journey, offering comprehensive consultations, regular progress monitoring, and four-weekly reviews.
Emerald Laser for Fat Reduction
The Emerald Laser is a low-level laser therapy that reduces fat without invasive techniques. It works by disrupting fat cells, allowing the body to naturally metabolise and flush them out.
Emerald Laser benefits:
- Completely painless and non-invasive
- Shrinks fat cells and enhances skin elasticity
- Ideal for individuals seeking a more gradual and subtle approach
This award-winning, non-invasive fat-loss treatment, is clinically proven to reduce unwanted fat and cellulite. Our Surrey clinic is among the first in the UK to provide Emerald Laser treatment for fat removal.
This innovative treatment offers a natural alternative for those struggling with weight loss, including individuals with a BMI over 30.
Exilis Elite Contouring
Exilis Elite utilises radiofrequency energy to heat and break down fat cells while simultaneously stimulating collagen production.
Exilis Elite benefits:
- Firm and smooth the skin
- Enhance definition in the buttocks and thigh area
- Achieve a tighter, more sculpted appearance
This treatment is entirely non-invasive with no recovery time. At our Surrey clinic, we provide Exilis Elite Contouring to sculpt and refine areas of the body where banana rolls exist, enhancing confidence by eliminating stubborn fat deposits.
EMS Suit for Muscle Toning
For individuals who are actively exercising but struggling with stubborn fat in the banana roll area, Electrical Muscle Stimulation (EMS) may offer an effective enhancement.
The EMS suit enhances muscle contractions during workouts, increasing both muscle activation and fat metabolism.
EMS Suit benefits:
- Amplifies workout efficiency
- Targets stubborn fat zones with precision
- Simultaneously builds muscle definition and promotes fat loss
This treatment is particularly beneficial for those who already engage in regular exercise but require additional support to refine their lower body contours.
By combining these non-invasive treatments with a healthy lifestyle, individuals can effectively reduce banana rolls and achieve a more sculpted lower body without undergoing surgery.
Getting Rid of Banana Rolls – Choosing an approach that is right for you
The best strategy depends on individual goals. Some prefer a natural approach, focusing on clean eating and exercise, while others opt for non-invasive treatments to accelerate fat reduction and toning.
One important factor to consider is that banana rolls take time to diminish. For those seeking quicker yet natural results, advanced treatments such as CoolSculpting and Emerald Laser can be highly effective.
For a personalised treatment plan, our doctor-led team Light Touch Clinic in Surrey can provide expert guidance. We can assess your needs and recommend the most suitable banana roll reduction treatment to help achieve a contoured, naturally sculpted lower body appearance. Get in touch with us to speak to one of our team today or to book a consultation to find out more about how we can help.
