Burn Some Calories

No matter what type of diet you follow, to lose weight, you need to burn more calories than you take in each day. For most overweight people, cutting about 500 calories a day is a good place to start. If you can eat 500 fewer calories every day, you should lose about 450 g a week.

Burning fat is simply using fat as a source of fuel. This doesn't mean that you are dropping weight though. Your body is always burning a little bit of fat, even at rest. And oftentimes you replace this fat with the calories you eat - causing no loss in overall fat mass.