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How to Burn 900 Calories a Day

By Kevin Rail ; Updated July 18, 2017

If you want to burn 900 calories a day, you need to be very precise with your approach. Not only do you have to make sacrifices at the dinner table, but you also have to become more active. It takes a 3,500-calorie reduction to lose one pound, and you can burn almost 2 pounds a week by creating this deficit.

Reduce your daily intake by 500 calories. Track your calories for one or two days to find out your current intake. Reduce that amount by 500 calories daily; this alone can help you lose a pound per week.

Replace empty-calorie, high-fat foods with foods that have a lower energy density and are higher in nutrients. Stock up on leafy greens, fruits, vegetables, lean beef, chicken breasts, fish, whole grains, beans and low-fat dairy products.

Spread your meals out through the day so you don't feel deprived. Eat five or six small, balanced meals instead of two or three large ones. Consume two or three calorie-free snacks per day, such as celery sticks or cucumbers.

Drink lots of water. Give up the fizzy drinks, sweetened teas, dessert coffees and alcoholic beverages. Water is calorie-free and helps hydrate the body. It also flushes toxins out of your system and fills you up.

Perform cardiovascular activities that burn at least 400 calories a day. According to Harvard Health Publications, running, vigorous cycling and rock climbing can burn approximately 400 calories in just 30 minutes. You can also choose less vigorous activities, such as swimming, brisk walking or stationary rowing, and exercise for one hour or longer.

Warnings

Consult your physician before starting a new diet or exercise program.

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