Woman's incredible booty transformation after learning to eat more

Kristine Tarbert
·Features and Health Editor
·4-min read

A woman has opened up about overcoming her body image struggles to get fitter than ever, revealing how she was able to grow her booty in just four weeks.

Amelia Goldsmith, from the UK, struggled with her weight and body image for years because of an unhealthy relationship with food, admitting she used to feel constant pressure to be thin, particularly as a dancer.

Amelia Goldsmith before and after
Amelia Goldsmith has shown off her incredible booty transformation. Photo: JamPress/Australscope

But the 23-year-old discovered weight lifting and found herself a fitness coach during lockdown, embarking on a new journey to gain weight instead.

"My weight gain journey started in September 2020," Amelia, who has 85,000 followers on Instagram (@millyg_fit) told Jam Press.

"I had struggled with my weight for years and felt pressure to look good and be a certain size in the small leotards and outfits we wore for dance classes.

“I got so thin that even my dance teacher would call my mum and express her concerns over my weight, but I would always deny it – I was honestly in denial about my eating issues.”


It wasn't until Amelia went on a six-month backpacking trip to Australia pre-Covid that things changed, when a friend introduced her to weight lifting.

"I realised it was something that I really enjoyed and it made me feel strong and empowered," she said.

"It took me about four or five years to realise I needed to change something.

"While I did understand that food was not something that would hurt me, I was still restricting myself and some of my friends were asking me if I was okay as they noticed I didn't look healthy.

“Eventually, I realised that I wasn't fuelling my body properly for the amount of weight lifting I was doing and that I needed a calorie surplus.”

weight gain transformation
Amelia struggled with her weight and body image for years as a dancer. Photo: JamPress/Australscope

During lockdown last year, Amelia slowly began to increase the number of calories she consumed to 2,200 a day – the most she had ever eaten.

However, she continued to drop weight due to her metabolism "resetting", which she believes was from years of being in a calorie deficit.

She then upped her calorie intake again and now eats 2,800 calories a day – including plenty of protein and carbohydrates to fuel her weight lifting.

Within just four weeks of adjusting her diet, Amelias's body started to transform, and she became stronger and more toned – and her booty grew too.

"I now feel more confident in my body than I ever have and it's crazy to me that doing the complete opposite of what I was doing before – eating more calories – is what has worked for me," she said.

weight gain calorie surplus diet amelia goldsmith
Amelia has learned that food is fuel and now eats 2800 cals a day. Photo: JamPress/Australscope

She works out three times a week for an hour, focusing on repetitions of weighted hip thrusts, Romanian deadlifts, sumo deadlifts and Bulgarian split squats.

Amelia, who credits exercise to growing her booty, along with a calorie surplus and resistance training, has also shared her top tips for others who want to grow their own glutes.

"The main thing is that you have to eat more than what you are burning if you want to grow your booty as this is what will help you to build muscle," she said.

“Progressive overload in weight training is also really important, increasing the amount of weight you're lifting, increasing the reps you do each week or reducing your rest time will help to gain muscle in your bum.”

During an average workout, Amelia will do 10-15 reps of each exercise at a lower weight or 3-5 reps of each exercise at a higher weight and always makes sure to include a warm up.

But she maintains that resting is just as important as the hard work in the gym.

"If you don’t rest then your body won't have the time to actually build the muscle you've been working to build," she stress.

“I also still eat the same things on my rest days as I would on the days that I workout and I also enjoy long walks.”

She's glad she can share the message that gaining weight doesn't have to be a bad thing with her followers.

"Often weight gain isn't something that is spoken about, it's usually the opposite so to know that I am helping people overcome their eating and mental health issues is just incredible," she said.

"I would advise people to unfollow anyone on social media who might be triggering them and follow those who are actually serving you in a good way.

“Just let it go. Because I've gone through this journey myself, I've realised that anyone can do it.”

For confidential support about eating disorders and body image issues you can free call the Butterfly Foundation National Hotline on 1800 33 4673.

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