A fitness guru has revealed her ‘lazy girl’ tips that she claims will help you lose 40 pounds in five months.
Maryam Qamar’s hacks feature healthy habits such as drinking 60 ounces of water and doing 10,000 steps each day.
She also highlights the importance of having an ‘abundance mindset’ so that in case you ‘get off track’ a few days in a month, you get back on the grind the following 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 mentally as well.
A fitness guru has revealed her ‘lazy girl’ tips that 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 back in July, Maryam first goes over the top priority of creating a daily calorie deficit.
‘First thing you wanna do is find your deficit calorie,’ Maryam advises.
‘You’re gonna use any TDEE (Total Daily Energy Expenditure) calculator on the internet.’
The calculator asks for your gender, age, weight, height and activity level in order to measure how many calories your body burns daily.
Once completed you will get your ‘maintenance calories,’ which is the amount of calories that you need to intake to remain the same weight.
But if you want to lose weight, Maryam recommends ‘subtracting up to 300 calories’ daily in order to slowly decrease your food intake.
She explains further: ‘You could technically do 500 [calories less] but 500 is gonna be way too much of a deficit to the point where it’s just not healthy.’
Regardless of your fitness goals, women shouldn’t consume less than 2,000 calories and men shouldn’t have below 1,500 calories per day.
She also recommends ‘tracking your protein calories and your fiber intake’ by checking the nutritional information labels.
‘Your protein and fiber is gonna be the most important because it’s gonna help keep you full for longer. Eating fiber is gonna help prevent any bloating,’ Maryam says.
In her video, which has resurfaced since she posted it in July, Maryam first goes over 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 your weight loss.
‘You’re gonna make sure you drink at least up to 60 ounces of water every single day,’ she recommends.
That equals almost eight glasses of water.
Staying hydrated suppresses your appetite while simultaneously boasting your metabolism.
Drinking more waters increases lipolysis, the process of your body burning fat for energy.
Dehydration can increase cortisol which is the stress hormone, making you less motivated to stick to your food plan and workouts.
Staying consistent with your water intake helps your body break down fat, eat more moderately and consume less 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.
‘Get on a structured strength training program,’ she says.
This workout routine helps you lose fat while simultaneously building muscle which is called body recomposition.
Strength training involves lifting weights, which helps your body continue to burn calories long after the workout has been done because it speeds up your resting metabolism.
Maryam is a fan of strength training, which helps your body continue to burn calories long after the workout because it speeds up your resting metabolism
Cardio for instance doesn’t provide the same benefits and you only burn calories while actually exercising.
When Maryam started working out, she also believed that cardio was the way to go because she used to think that lifting weights would make you ‘look manly.’
‘If strength training isn’t your thing, [and] you’re like a cute little Pilates girl, get at least 10,000 steps every single day,’ Maryam says.
‘You also need some other form of movement. It does not have to be cardio.’
Getting in those steps in can burn 300 to 400 calories, which can easily help you progress towards your fitness goals in a simple and relaxing way.
Beauty sleep really is all it’s hyped up to be
The content creator believes that getting your beauty sleep pays off in the long run for your fitness goals.
‘Get enough sleep. At least seven to nine hours. An hour before bed, make sure you’re putting away all your screens — go to bed,’ Maryam says.
A lack of sleep causes fatigue during the day, making you less motivated and energetic to workout.
If you are not sleeping the suggested amount, you will have an increase in the hormone ghrelin, which as a consequence increases your appetite and causes you to overeat, according to Harvard Health.
You also decrease your levels of the hormone leptin, which makes you feel less full.
If you are sleep deprived, your body will ‘suppress various hormones, such as levels of insulin-like growth factor 1 (IGF-1). IGF-1 is linked to greater fat storage,’ according to HealthLine.
‘Get enough sleep. At least seven to nine hours. An hour before bed, make sure you’re putting away all your screens — go to bed,’ Maryam says
‘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’re still going to get back on track the next day,’ she says
Practice having an ‘abundance mindset’ and focus on your mental health
Maryam believes that a focused perspective and rest days are needed while losing weight.
‘Lastly, the most important thing. I want you to have an abundance mindset,’ she states.
‘A mindset that even if you go off track one day, two days a month, maybe even three days a month, you’re still going to get back on track the next day.
‘All that matters is the entire thing not just that one day.
‘You can totally do this — even on the days that it feels super hard.
‘I truly believe in you and you definitely got this.’
Maryam highlights the importance of rest days and the impact they play on mental health in the caption of one of her photos.
‘The pressure to perform and achieve can be overwhelming, leading to burnout and mental exhaustion,’ she confesses.
‘Taking time off the gym can help reduce stress, 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 loved ones, going for a walk, reading a book and taking a nap.’
