A fitness guru has revealed her ‘lazy girl’ tips which she claims will help you lose 40lbs in five months.
Maryam Qamar’s hacks cover healthy habits like drinking 60 ounces of water and taking 10,000 steps per day.
She also emphasizes the importance of having an “abundance mindset” so that if you “go off track” a few days a month, you can get back on track the next day.
The US-based health enthusiast believes sharing her ‘lazy girl secrets’ on TikTok will help her followers level up not just physically but mentally too.
A fitness guru has revealed her ‘lazy girl’ tips which she claims will help you lose 40lbs in five months
Find out your calorie intake goals with an easy-to-use calculator
In her video, which has resurfaced since it was posted in July, Maryam first addresses the top priority of creating a daily calorie deficit.
“The first thing you should do is determine your calorie deficit,” advises Maryam.
“They will use every 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 you’re done, you’ll get your “maintenance calories,” which is the amount of calories you need to consume to maintain your weight.
However, if you want to lose weight, Maryam recommends “subtracting up to 300 calories” daily to slowly reduce your food intake.
She further explains, “Technically you could do 500.” [calories less] “But 500 would be far too big a deficit, so it’s just not healthy anymore.”
Regardless of your fitness goals, women should consume no less than 2,000 calories and men should eat no less than 1,500 calories per day.
She also recommends “keeping an eye on your protein calories and fiber intake” by checking the nutritional information on labels.
“Your protein and fiber will be the most important because they will help you stay fuller for longer.” “Eating fiber helps prevent bloating,” says Maryam.
In her video, which has resurfaced since it was posted in July, Maryam first addresses the top priority of creating a daily calorie deficit using a total daily energy expenditure calculator
Adequate hydration works wonders for the body and mind
Maryam believes that drinking large amounts of water every day is essential for weight loss.
“Make sure you drink at least 60 ounces of water every day,” she recommends.
That’s the equivalent of almost eight glasses of water.
Adequate fluid intake suppresses your appetite while stimulating your metabolism.
Drinking more water increases lipolysis, the process by which your body burns fat for energy.
Dehydration can increase cortisol, the stress hormone, and make you less motivated to stick to your diet and exercise plan.
Consistent water intake will help your body lose fat, eat more moderately, and cut down on sugary drinks, according to Eating Well.
Stay disciplined and active with a strength training program
Maryam recommends finding a fitness routine and sticking to it.
“Do a structured strength training program,” she says.
This exercise program helps you lose fat while building muscle, which is called body recomposition.
Strength training involves lifting weights, which helps your body burn calories long after your workout because it speeds up your resting metabolism.
Maryam is a fan of strength training, which helps your body burn calories long after your workout because it speeds up your resting metabolism
Cardio, for example, doesn’t provide the same benefits and you only burn calories while actually exercising.
When Maryam started training, she also believed that cardio was the way to go because she always thought weightlifting made you “look manly.”
“If strength training isn’t your thing, [and] “You’re like a cute little Pilates girl, do at least 10,000 steps every day,” says Maryam.
“You also need another form of exercise. It doesn’t have to be cardio.”
By following these steps you can burn 300 to 400 calories, which can help you achieve your fitness goals in an easy and relaxing way.
Beauty sleep is really all it’s about
The content creator believes that beauty sleep will pay off for your fitness goals in the long run.
‘Get enough sleep. At least seven to nine hours. Make sure you put away all screens an hour before bed – go to bed,” says Maryam.
Lack of sleep leads to fatigue during the day, making you less motivated and energized to exercise.
According to Harvard Health, when you don’t get the recommended amount of sleep, you experience an increase in the hormone ghrelin, which in turn increases your appetite and causes you to overeat.
Levels of the hormone leptin also drop, making you feel less full.
When you are sleep-deprived, your body suppresses various hormones, such as insulin-like growth factor-1 (IGF-1) levels. “IGF-1 is associated with greater fat storage,” according to HealthLine.
‘Get enough sleep. At least seven to nine hours. Make sure you put away all screens an hour before 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’ll be back on track the next day,” says she
Practice an “abundance mindset” and focus on your mental health
Maryam believes that losing weight requires a focused perspective and rest days.
Lose 40 Pounds in Five Months: Maryam’s Lazy Girl Tips for Transforming Your Body
“Finally, the most important thing. “I want you to have an abundance mindset,” she says.
“An attitude that says that even if you go off course one day, two days a month, maybe even three days a month, you will get back on track the next day.”
“All that matters is the whole thing, not just this one day.”
“You can absolutely do it – even on the days when it feels super strenuous.”
“I really believe in you and you definitely understand that.”
In the caption of one of her photos, Maryam emphasizes the importance of rest days and their impact on mental health.
“The pressure to perform and perform can be overwhelming and lead to burnout and mental exhaustion,” she admits.
“Taking time off from the gym can help reduce stress and anxiety and improve your overall well-being.”
“It’s OK to take a break and focus on self-care. It could mean spending time with loved ones, going for a walk, reading a book, and taking a nap.”