What do I need to do to burn 1lb of body fat per week?

To lose weight you need to be in a calorie deficit (eat fewer calories than you are using). To burn 1lb of fat per week you need to have a deficit of 500 calories per day. This number can be reached by either eating 500 calories less or a combination of eating fewer calories and burning more calories through exercise. So, 1lb of body fat is equal to 3,500 calories per week.