Lifestyle/Nutrition
Reducing Gluteal Fold Fat: Food, Exercises, and Treatments
What is The Gluteal Fold?
The gluteal fold is the area below the buttocks or the space at the lower edge of the gluteal muscle, also called the upper thigh. Many people find it challenging to get rid of the fat that clings to the gluteal fold; like the so-called "love handles" and "saddlebags," the fat that forms around the midsection and thighs is also challenging to get rid of.
As board-certified plastic surgeon Dr. Cynthia Poulos details in the video above, the gluteal fold, commonly known as the banana roll, is located right below the buttock crease and connects to the hip region. Also known as infragluteal creases, these folds are a normal anatomical feature and are present in individuals of all body types. They are created by the attachment of the skin to the underlying structures, such as the gluteal muscles and the fascia that cover them.
Why is it so hard to get rid of this fat, how can dieting help you lose the last few pounds, and what exercises can accentuate the fold that separates the buttocks and thighs? We have answers to all these questions, including a minimally invasive treatment that can permanently remove gluteal fold fat.
Diet to Reduce the Gluteal Fold
When it comes to reducing gluteal folds, a well-balanced diet plays a crucial role. Incorporating the right foods and maintaining a caloric deficit can aid in shedding excess fat and promoting overall body sculpting. Focus on:
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Lean Proteins: Opt for lean meats, poultry, fish, and plant-based protein sources like legumes and tofu. These help maintain muscle mass while supporting fat loss.
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Fiber-rich Foods: High-fiber options like fruits, vegetables, and whole grains keep you feeling fuller for longer, reducing the likelihood of overeating.
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Healthy Fats: Include sources of unsaturated fats such as avocados, nuts, and olive oil. These promote satiety and provide essential nutrients.
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Limit Refined Sugars and Processed Foods: Minimize your intake of sugary snacks, processed foods, and sugary beverages. These can contribute to fat accumulation, especially in the gluteal fold area.
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Stay Hydrated: Proper hydration supports metabolism and helps flush toxins from the body, aiding in fat loss.
Will Keto Help?
The keto diet favors healthy, fatty foods over sugary foods like carbohydrates. To achieve the desired state of ketosis, dieters must adhere to a macronutrient ratio of 75 percent fat, 20 percent protein, and 5 percent carbohydrates.
A ketogenic diet helps eliminate fat and promote weight loss; it also helps some people with type 2 diabetes better manage their disease without taking medication. That said, you still need to ensure you remain in a caloric deficit to promote the body to burn stored fat, including gluteal folds.
The 5 Best Exercises for Gluteal Folds
How do you get rid of gluteal folds? Here are five exercises you can take to the gym on leg day to stretch your glutes or buttock folds if you want to use that terminology. Suppose you're going to the gym to build muscle in the buttock area and lose fat simultaneously.
1. Squats: A fundamental exercise for lower body strength, squats engage the glutes, thighs, and hips.
2. Step-ups: Lift your body onto the step by pushing through your lead foot. Then, return to the starting position.
3. Kneeling Squats: Begin on your knees. Keeping your back straight, slowly lower your body until the backs of your legs rest on your calves, then lift back up to the beginning position.
4. Gluteal Deadlifts: Romanian deadlifts, also called straight-legged deadlifts, are great for working the hamstrings and gluteal region muscles.
5. Hamstring Curls: Unlike the compound exercises that are deadlifts, these are more targeted on the gluteal muscles alone.
Pain At The Gluteal Fold
Pain within the gluteal fold can also be a reason to see your doctor. A condition known as deep gluteal syndrome is characterized by a numb feeling in the buttocks or back of the legs. This condition can be caused by a pinched nerve, a constricted blood vessel, or piriformis syndrome (problems with the piriformis muscle under the buttocks intertwined with the sciatic nerve).
If you find it challenging to sit for long periods, have unexplained lower back pain, or are numb, it is essential to see a doctor to rule out causes such as injuries to the spine or tumors that press on nerves. However, if your discomfort is related to a more straightforward problem of the cramped or swollen piriformis, other buttock and piriformis stretching exercises can relieve lower body and buttock pain.
Banana Roll AirSculpt® Removes Gluteal Fold Fat
The optimal treatment to get rid of gluteal fold fat is Banana Roll AirSculpt®. This stubborn fat removal procedure doesn't use scalpels, stitches, needles, or general anesthesia to provide comfortable and safer results than traditional liposuction. Despite being less invasive, AirSculpt gives surgeons the most precise contouring ability that any technology can provide.
As Dr. Poluos describes, the gluteal fold is a distinct area that can be treated without the thighs. If someone likes the width of their thighs but not the roll, it can be removed using the AirSculpt technique with unmatched finesse. As Dr. Poulos notes, it is crucial to leave enough fat so the butt has support.
For more information on how we can help you remove gluteal fold fat for good in the Mile High City, call our Denver office to schedule your free consultation. We also have more than 25 body sculpting centers worldwide for those not in Colorado.
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