. If you are underweight, then you may not have enough fat and/or muscle to create a defined backside. You may need to find little ways to increase your caloric intake, while still eating healthy. For example, you might add a couple of protein shakes in between your meals, or find ways to add calories to foods you normally eat, such as by eating an apple with almond butter, adding extra meat and cheese to your sandwich, and switching to whole milk. . If you are overweight, then you may need to lose some weight to allow the gluteal muscles you build to show through. To lose weight, you need to create caloric deficit. This means that you take in fewer calories than you burn.  If you burn 2,500 calories per day and eat only 1,500 calories per day, then you should see a weight loss of about 2 pounds (0.91 kg) per week. This is because 1 pound (0.45 kg) of fat is equal to 3,500 calories. Make sure that you cut calories in healthy ways. Choose lower calorie options, such as vegetables and low-fat dairy. Avoid skipping meals because you will likely end up overeating later on. Also, measure your food portions and stay within the recommended serving sizes. . Protein is essential for building muscle, so make sure that you are meeting your protein needs every day. You need about 0.37 grams of protein for every pound of your body weight.  For example, if you weigh 100 pounds (45 kg), then you would need to get 37 grams of protein daily. Choose lean protein, such as skinless chicken and turkey, tuna packed in water, and low-fat cottage cheese.
تناولي المزيد من السعرات الحرارية إذا كنتِ تعانين من النحافة قللي ما تأكليه من سعرات حرارية إذا كنتِ سمينة. تناولي كمية كافية من البروتين.