By Nova M Bajamonti for Dailymail.Com
12:32 26 October 2023, updated: 12:41 26 October 2023
- The coach’s recommendations include going into a calorie deficit and drinking 60 ounces of water
- He also recommends doing strength training and taking 10,000 steps every day.
- The US-based fitness guru also recommends having an ‘abundance mindset’
A fitness guru has revealed her ‘lazy girl’ tips which she claims will help you lose 40kg in five months.
Maryam Qamar’s tips include healthy habits like drinking 60 ounces of water every day and walking 10,000 steps.
It also highlights the importance of having an ‘abundance mindset’, so that if you ‘get off track’ a few days a month, you’ll get back to work 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.
Know 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,’ advises Maryam.
‘You will use any TDEE (Total Daily Energy Expenditure) calculator on the internet.’
The calculator asks your gender, age, weight, height, and activity level to measure how many calories your body burns daily.
Once completed, you will receive your ‘maintenance calories’, which is the amount of calories you need to consume to stay the same weight.
But if you want to lose weight, Maryam recommends ‘up to 300 calories’ a day to gradually reduce your food intake.
He explains further: ‘Technically you can do 500 [calories less] but 500 would be too large a deficit to be healthy.’
Whatever your fitness goals, women should consume no less than 2,000 calories per day and men should consume no less than 1,500 calories.
He also recommends ‘tracking your protein calories and fiber intake’ by checking nutrition facts labels.
‘Your protein and fiber will be the most important because they will help keep you full for longer. Maryam says consuming fiber will help prevent any bloating.
Hydration does wonders for your body and mind
Maryam believes that drinking plenty of water every day is essential for your weight loss.
“You’ll want to make sure you drink at least 60 ounces of water each day,” he recommends.
This is the equivalent of almost eight glasses of water.
Staying hydrated suppresses your appetite and also speeds up your metabolism.
Drinking more water increases lipolysis, the process by which your body burns fat for energy.
Dehydration causes an increase in the stress hormone cortisol, which can reduce your motivation to stick to your nutrition plan and workouts.
Keeping your water intake consistent will help 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.
‘Participate in a structured strength training program,’ he says.
This exercise routine helps you lose fat while also building muscle mass, which is called body recomposition.
Strength training involves lifting weights, which helps your body continue burning calories long after exercise is finished because it revs up your resting metabolism.
For example, cardio doesn’t provide the same benefits, and you’ll only burn calories while exercising.
When Maryam started working out, she also believed that cardio was the way to go because she thought lifting weights would make you look ‘manly’.
‘If strength training isn’t your thing, [and] “You’re like a cute little Pilates girl, take at least 10,000 steps every day,” Maryam said. she says.
‘You also need another form of action. It doesn’t need to be cardio.’
Taking these steps can burn 300 to 400 calories; which can easily help you progress towards your fitness goals in a simple and relaxing way.
Beauty sleep is the only thing that’s really overrated
The creator believes that getting beauty sleep benefits your fitness goals in the long run.
‘Getting enough sleep. At least seven to nine hours. Be sure to remove all your screens an hour before bed; Go to bed,’ says Maryam.
Lack of sleep causes fatigue throughout the day, making you less motivated and energetic to exercise.
If you do not get the recommended amount of sleep, there will be an increase in the hormone ghrelin, which will increase your appetite and cause you to overeat. Harvard Health.
You also reduce 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 insulin-like growth factor 1 (IGF-1) levels. ‘IGF-1 is linked to greater fat storage’ Health Line.
Try having an ‘abundance mindset’ and focus on your mental health
Maryam believes that a focused outlook and rest days are needed when losing weight.
Lose 40 kilos in five months: Meryem’s ‘lazy daughter’ tips to transform your body
- Create a calorie deficit
- Drink 60 ounces of water
- Start a strength training program
- Take 10,000 steps a day
- Get seven to nine hours of sleep
- Have an ‘abundance mindset’
- Take rest days
‘Last but not least the most important thing. “I want you to have an abundance mindset,” he says.
‘It’s a mentality that even if you get off track one day, two days a month, maybe even three days, you’ll get back on track the next day.
‘What matters is not just one day, but everything.
‘You can totally do this; Even on the days when you feel it’s so hard.
‘I really believe you and you totally 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 achieve can be overwhelming, leading to burnout and mental fatigue,’ he admits.
‘Taking time off from the gym can help reduce stress and anxiety and improve your overall health.
‘It’s okay to take a break and focus on your self-care. ‘Spending time with loved ones might mean going for a walk, reading a book and taking a nap.’