A fitness guru has revealed her ‘lazy girl’ tips which she claims will help you lose 40 pounds in five months.
Maryam Qamar’s hacks include healthy habits such as drinking 200 ml of water and taking 10,000 steps daily.
She also emphasizes the importance of an “abundance mentality,” so that if you “get off track” for a few days in the month, you can get back on track the next day.
The US-based health enthusiast believes that sharing her ‘lazy girl secrets’ on TikTok will help her followers level up not only physically but also mentally.
A fitness guru has revealed her ‘lazy girl’ tips which she claims will help you lose 40 pounds in five months
Find out your calorie intake goals with an easy-to-use calculator
In her video, which has resurfaced since she posted it in July, Maryam first addresses the top priority of creating a daily calorie deficit.
“The first thing you want to do is find your calorie deficit,” Maryam advises.
“You’re going to use any TDEE (Total Daily Energy Expenditure) calculator on the internet.”
The calculator asks for your gender, age, weight, height and activity level to measure how many calories your body burns daily.
Once completed, you will get your ‘maintenance calories’, which is the amount of calories you need to consume to maintain the same weight.
But if you want to lose weight, Maryam recommends “subtracting up to 300 calories” daily to slowly reduce your food intake.
She goes on to explain, “Technically you could do 500 (calories less), but 500 will be way too much of a deficit, so much so that it’s just not healthy.”
Regardless of your fitness goals, women should consume no fewer than 2,000 calories and men no fewer than 1,500 calories per day.
She also recommends “tracking your protein calories and your fiber intake” by checking nutrition information labels.
‘Your protein and fiber will be most important as they will help you stay full longer. Eating fiber will help prevent bloating,” says Maryam.
In her video, which has resurfaced since she posted it in July, Maryam first addresses the top priority of creating a daily calorie deficit by using a Total Daily Energy Expenditure calculator.
Being hydrated does wonders for your body and mind
Maryam believes that drinking large amounts of water daily is essential for weight loss.
“You’re going to make sure you drink at least 8 ounces of water every day,” she recommends.
That is equivalent to almost eight glasses of water.
Staying hydrated suppresses your appetite while boosting your metabolism.
Drinking more water increases lipolysis, the process by which your body burns fat for energy.
Dehydration can increase cortisol levels, the stress hormone, making you less motivated to stick to your nutrition plan and workouts.
Staying consistent with your water intake helps your body break down fat, eat more moderately, and consume fewer sugary drinks Good food.
Stay disciplined and active with a strength training program
Maryam recommends finding a fitness routine and sticking to it.
“Follow a structured strength training program,” she says.
This workout routine helps you lose fat and build muscle at the same time, which is called body recomposition.
Strength training involves lifting weights, which keeps your body burning calories long after the workout is complete because it speeds up your resting metabolism.
Maryam is a fan of strength training, which keeps your body burning calories long after the workout because it speeds up your resting metabolism
For example, cardio does not provide the same benefits and you only burn calories during the actual exercise.
When Maryam started training, she also believed cardio was the way to go because she always thought lifting weights would “make you look manly.”
“If strength training isn’t your thing, (and) you’re a cute little Pilates girl, take at least 10,000 steps every day,” says Maryam.
‘You also need a different form of exercise. It doesn’t have to be cardio.’
Taking these steps can help you burn 300 to 400 calories, making it easy to make progress toward your fitness goals in an easy and relaxing way.
A beauty sleep is really all that matters
The content creator believes that getting some beauty sleep is worth it for your fitness goals in the long run.
‘Get enough sleep. At least seven to nine hours. Make sure you put away all your screens an hour before you go to bed: go to bed,” says Maryam.
A lack of sleep causes fatigue during the day, making you less motivated and energetic to train.
If you don’t get the recommended amount of sleep, you get an increase in the hormone ghrelin, which as a result increases your appetite and causes you to overeat, the researchers said. Harvard Health.
You also lower your levels of the hormone leptin, which makes you feel less full.
When you are sleep deprived, your body will suppress various hormones, such as the levels of insulin-like growth factor 1 (IGF-1). IGF-1 is linked to greater fat storage,” said Healthline.
‘Get enough sleep. At least seven to nine hours. Make sure you put away all your screens an hour before you go to bed: go to bed,” says Maryam
“Have an abundance mindset,” so that “even if you go off track one day, two days a month, maybe even three days a month, you still get back on track the next day,” she says .
Practice an “abundance mindset” and focus on your mental health
Maryam believes that a focused perspective and rest days are necessary during weight loss.
‘Lastly, the most important thing. I want you to have an abundance mentality,” she says.
“A mentality that even if you go off track one day, two days a month, maybe even three days a month, you’re still back on track the next day.
‘All that matters is the whole thing, not just that one day.
“You can totally do this, even on the days when it feels super hard.”
“I really believe in you and you certainly understood this.”
Maryam emphasizes the importance of rest days and the impact they have on mental health in the caption of one of her photos.
“The pressure to perform and perform can be overwhelming, leading to burnout and mental exhaustion,” she admits.
‘Taking time off from the gym can reduce stress and anxiety and improve your overall well-being.
“It’s okay to take a break and focus on self-care.” It could mean spending time with your loved ones, taking a walk, reading a book and taking a nap.”