I totally agree with python and Sslinky, and you should follow what they say I was going to try to help you but they already told you what I would have said, anyways main points as they pointed out:
-The key word is nutrition, not diet, because diet is something you do for a period of time, hence the problem with diets is that they work for a short period of time and then one regain the weight that's been lost if not even more.
While a well balanced nutrition system must become a lyfestyle, never exeeding too much the amount of calories needed per day. one day a week you can be free to go a little wild!
-Also training must vary, your body must not get used to the same exersise, so more you change the more your body reacts and adapts itself to the new exercises continuesly, hence it improves metabolism and muscle shape.
The best ways to burn of fat is, yes, low intensity exercises carried out for a long period of time (an hour/ an hour and half) but the intensity must change at times, like if jogging or cycling, every four or five minutes increase the intensity for a minute and a half so that the heart beat goes up and then down, changing the pace of your heart beat this way is proved to help burning more fat.
-supplements are also very important, I'd say essential in these kind of programs.
My advise is, the key for this working is that you have to really stick to the nutrition system and to exercise, don't expect immediate results, but on a long run the results will be verlasting!
Good luck, and let us know how is it going in few months!
