What are the best ways to burn fat?

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I have water for breakfast, then I run.

Milk+Salad for lunch, then I run when I get home.

Then I lift.

My mother usually fries vegetables, so I may or may not eat.

I drink water before I go to bed.

You need to eat enough protein to build muscle, and enough of the good carbs to fuel the fat burning process. The good carbs also provide some nutrients that your body and brain needs, so don't skimp on them.

You also need to eat a healthy breakfast to start the daily process, and to keep yourself from crashing your blood sugar levels. Water alone is a lousy breakfast. By itself it has no nutritional value for your brain or body, and provides no energy to them, either. The milk and salad for lunch are fine, as long as you include some type of protein and good carbs. The milk doesn't provide enough protein on it's own, but is a help. If you don't care for what your mother prepares for dinner, then make your own healthy meals and eat that, but don't skip the meal. Skipping meals upsets the blood sugar and other levels in the body. It's just not good for your overall biochemistry, and will have a negative effect on your exercise regimen. You can't exercise as well, when you don't put enough fuel in your tank. As long as you eat mostly healthy foods in enough quantity, and often enough, and exercise you don't need to worry about specific calorie counts. Starving yourself makes people tired, cranky, and prone to getting sick. Also, the skeleton look is hideous. So please eat more than you've been doing for your own sake. Just eat healthy while doing it. And don't deprive yourself of an occasional "naughty" food that you happen to like. Treating yourself to an occasional "bad" food won't instantly turn you into a blimp or give you a heart attack. Food is one of the nicer ways to enjoy life. Meal times shouldn't seem like a punishment.

Enjoy your meals, your health, and your life.

Try a glass of water, oatmeal, and a banana for breakfast

A high protein diet and as a supplement to weightlifting, try walking. Walking burms less muscle than running.

How does running "burn" muscle.

It's catabolic. Walking would be less so, as it's less stressful. Personally I really like hiking for exercise, it's probably partially the reason I got "tree trunk legs" today. Plus, unlike running, I find it relaxing (if you don't get lost.) I think what makes hiking burn a bit more calories than just walking on the street is, you got varied terrain and stuff, and you gotta keep balance at times, etc.

http://en.wikipedia.org/wiki/Catabolism

I've heard of this thing called interval training. Can i make it work with weights?

That's pretty much how P90X works, it's circuit training. There's other things like "body pump" classes and whatnot, too. Basically what those do is combine cardio with high rep weightlifting, as high rep weightlifting does build some muscle, but in itself is good cardio. So the reason why P90X works is because it does enough weightlifting to make you not lose muscle whilst dieting, and their nutritional programs I think allow a lot of lean protein in.

BTW, if you don't keep your protein up, and do a little weightlifting/etc, a lot of times when you diet down by just cutting calories (usually by using sorta anorexic measures) you basically just end up with a smaller version of your current you, ie, same bodyfat levels, if you don't keep protein coming in and harder physical activity that'll gain you muscle.

Fat can only happen when consumed more calories and burn less. This difference will be cause of over fat. So if you remove this you can get minimum fat body. Use water mostly about 8 to 10 glasses per day. Avoid junk foods, oily and fat foods.

I recommend HIIT cardio to burn fat with little muscle loss. It's made to help you burn fat with very little muscle loss, which can be a big deal for people who are losing weight. The kinds of workouts are intense, but if you can handle it, go for it. Do not forget to stretch for at least 5-10 minutes before and after. You can still lift weights and gain or maintain muscle/strength/power too.

The most effective way to burn fat, is to make your workout hard. instead of having longer easier workout, use shorter harder ones. for example instead of jogging 30min, do 10min interval running.
the difference is that when you drain all your energi quickly your body continues to burn fat afterwards to refuel your body with energi.
This way of training can be done with everything, if you dont wanna run, then circuit training is an excellent way of doing it.
Make a small program of 6-8 different exercises, like push-ups, squats, curls. stuff like that.
Change between cardio and strength for each exercise. do 1min for each exercise and go through the circuit 3 times.

Search for circuit training if you want some inspiration its easy and it works!

This has been my experience. A few days into a workout blitz week I have to start taking it slow due to blisters, muscle cramps, shot knees, etc, and if I do that, I notice I lose a lot less, even if according to the treadmill I've burned the same number of calories.

You have to get your heart rate into a certain area and maintain that for as long as your body permits, then push a little further each time.

Or you could mix it up and do a 100m sprint for every 400 metres of running you do, sounds like you need to supplement your running with yoga or stretching.

These exercises should definitely help your running as well http://www.runningplanet.com/training/plyometrics.html

Clearly the importance of cardio is emphasized here. If you'd like to shape your body more, I've read that overloading your individual muscles will help you lose fat in those areas by gaining muscle mass. So I've heard about 8-20 reps for 1-2 sets with equipment or 3-5 sets without equipment will help you overload your muscle. Choose exercises or weight machines that target those muscles. But to get the best workout, I like to get the heartbeat up before working my muscles, or to integrate muscle workouts with my cardio when possible.

I am a recent convert to early AM cardio workouts. Gets your heart rate going first thing in the morning and boosts your metabolism all day long. I also find that after a one-hour workout starting before 7 AM that I am not at all hungry ... a bottle of gatorade and my AM coffee is all I've been having before lunch, so there's the added benefit of reducing my calorie intake.

At this point in my life, I don't workout with an eye on the scale or my physique as I've been training for a mountain climbing trip and am really only interested in performance. Having said that, I have hardened up a good bit and shed some unnecessary fat pounds in recent months.