If you’re trying to lose weight, it’s important to create a calorie deficit by burning more calories than you consume.

While there are plenty of fad diets and quick-fix solutions out there, the most effective way to achieve long-term weight loss is through a combination of a healthy diet and regular exercise. Here are six proven ways to burn 900 calories in a day.

1. High-Intensity Interval Training

High-intensity interval training (HIIT) involves short bursts of intense exercise followed by recovery periods. This type of workout can be done in as little as 20 minutes but can burn up to 500 calories per session.

HIIT is effective because it increases your heart rate, which boosts your metabolism and burns calories throughout the day.

2. Aerobic Exercise

Aerobic exercise, also known as cardio, is an effective way to burn calories. Activities such as running, cycling, or swimming can burn up to 400 calories in just 30 minutes.

Regular aerobic exercise can also help improve your cardiovascular health and increase your endurance.

3. Strength Training

Strength training builds muscle, which burns more calories than fat. Even when you’re resting, muscle tissue burns more calories than fat tissue, which means that the more muscle you have, the more calories you’ll burn throughout the day.

A typical strength training session can burn up to 200 calories.

4. Sports

Sports such as basketball, soccer, or tennis can be great ways to burn calories while having fun. A game of basketball, for example, can burn around 500 calories in just one hour.

The competitive nature of sports can also make it easier to stay motivated and stick to your fitness routine.

5. Walking

Walking is a low-impact exercise that can be done anywhere at any time. Brisk walking for just 45 minutes can burn up to 300 calories.

Walking is also a great way to improve your overall health, as it can help lower your blood pressure and improve your mood.

6. Daily Activities

You don’t always have to hit the gym to burn calories. Everyday activities such as cleaning the house, gardening, or even shopping can burn calories.

Doing household chores for an hour can burn up to 200 calories, while pushing a shopping cart for 30 minutes can burn up to 150 calories.

Conclusion

Burning 900 calories in a day may seem like a daunting task, but it’s definitely achievable.

By incorporating a combination of high-intensity interval training, aerobic exercise, strength training, sports, walking, and daily activities into your daily routine, you can create a calorie deficit and achieve your weight loss goals.