A woman has revealed how she managed to lose close to three stone in five months - just in time for the festive season. Maryam Qamar, who goes by the username Fitcoachmaryaam on TikTok, has been in the fitness industry for five years helping women strengthen their bodies.
However, she says you don’t need to be in the gym seven days a week to shift any unwanted weight. Standing by her ‘lazy girl’ method, tips and secrets, she says people can get into shape in just a few months.
The first thing Maryaam says to do is find your calorie deficit by using a Total Daily Energy Expenditure (TDEE) calculator online. This helps give you an estimation of how many calories you burn per day when exercise is taken into account.
She explained to look out for maintenance calories before subtracting up to 300. Maryaam said you can do up to 500, but that it’s 'too much of a deficit for it to be healthy for weight loss'.
The fitness coach advises people to track protein and fibre intake, calling them the most important as they “help keep you full for longer”. She added: “Second thing you’re going to do is drink at least 60oz (1.7 litres) of water every single day.”
The third tip is trying a strength training programme. But if you’re not into that type of training, she recommended walking 10,000 steps a day, as well as another form of movement - although that it doesn’t have to be cardio.
Up next, Maryaam recommended getting enough sleep every night. By this she means between seven to nine hours a night.
“An hour before bed, put away all your screens,” she said. Lastly, she told her followers she wanted them to have an 'abundance mindset'.
“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,” Maryaam said. “All that matters is the entire thing, not just that one day. You can totally do this, even on the days it feels super hard.”
