If you are 5' and weigh 9st 13lbs what is the best way to lose 13lbs?

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Today we're going to show you how to do it...

Guiding principles:

1. Drink a double espresso, no milk or sugar, to boost your metabolism first thing then take half an hour's exercise - jogging, swimming, trampolining, whatever you enjoy.

2. All evening meals detailed serve one and ingredients can be increased to serve more. Carbohydrates should be avoided after 6pm, unless you exercise in the evenings when small quantities are allowed.

3. Soups serve two and can be made in advance and in bulk to reduce the amount of time you need to spend cooking. If you don't have time to cook, shop-bought equivalents are allowed.

4. Serve salad with lunch made up of whatever you fancy from the following: all kinds of leaves, tomatoes, cucumbers, peppers, corn, spring onions, red onions, celery, shredded cabbage, grated carrots, roasted vegetables chickpeas and lentils. Add a little cold, skinless, cooked chicken or turkey, lean meat, a few crispy bacon bits, feta cheese, cottage cheese, prawns, salmon, boiled egg and a tsp of oil and vinegar.

5. Enjoy a range of different coloured roasted, steamed and stir-fried vegetables with dinner.

6. If you like a tipple, women are allowed one glass of good red wine a day, while men can enjoy two.

7. As well as plenty of water, you can have two cups of tea a day - morning and afternoon - preferably green tea.

8. For breakfast and throughout the morning, have lots of fresh fruits, juiced fruits, fruit smoothies and fresh fruit juices.

Here is our seven day 2 Weeks in the Fast Lane eating plan.

Follow it for a fortnight to lose up to a stone - or longer to reach your goal weight.

Day 1

Late morning: Small pack of unsalted nuts

Lunchtime: Beef broth with Pearl Barley

Warm 1tbsp of olive oil in a pan and gently brown 250g of lean stewing steak, cut into small cubes. Add 2tsp of balsamic vinegar and 2tsp of Worcestershire sauce, turn up the heat and stir vigorously until most of the liquid has gone.

Add one chopped onion, carrot and celery stalk, plus one small bay leaf and a small sprig of fresh rosemary. Put the lid on and cook for about 20 minutes over a low heat, until the vegetables are tender. Add stock, made of 2tsp of Marigold Vegetable Bouillon powder in 500ml of hot water and bring to the boil.

Stir in 75g of pearl barley and a handful of fresh, chopped parsley and simmer for 25 minutes, until the barley is tender. Take the pan off the heat and remove the bay leaf and parsley and season with a little salt and pepper. Whizz with a hand blender to preferred texture, adding boiling water to thin, if necessary.

Mid-afternoon: Ryvita and chopped egg.

Evening: Very Quick Salmon

Lightly paint a salmon fillet or salmon steak with olive oil and grill under a moderate heat for seven to eight minutes, turning once. Sprinkle with Worcestershire sauce or balsamic vinegar or lime and lemon juice. Serve with vegetables with a drizzle of honey.

Bedtime: Two mini oatcakes with nut or seed butter and a couple of slices of cold turkey breast.

Day 2

Late morning: Oatcakes with tinned salmon and cucumber.

Lunchtime: Spicy Red Pepper and Sweet Potato Soup

Warm 1tbsp of olive in a pan and add a small one of each of the following vegetables, diced: onion, garlic clove, celery stalk, red pepper, yellow pepper, orange pepper, sweet potato, half a red chilli plus a tin of chopped tomatoes. Cook over a medium heat until tender.

Add stock made from 2tsp of Marigold Vegetable Bouillon powder mixed with 500ml of hot water, sea salt and freshly ground black pepper.

Mid-afternoon: Grain Bar

Evening: Very Quick Omelette

Preheat the oven to 375F/190C/gas mark 5 and lightly grease a small baking dish with olive oil. Beat two eggs in a bowl and add ham, chicken, Swiss cheese, vegetables and parsley/basil.

Season with salt and pepper, pour into the dish and bake for 15 to 20 minutes until the top is slightly golden. Cool for a few minutes before serving with vegetables.

Bedtime: A mug of Green and Black's Hot Chocolate, made with soya milk.

Day 3

Late morning: Raw vegetables with hummus

Lunchtime: Chicken and Vegetable Soup

Simmer stock (made from 2tsp of Marigold Vegetable Bouillon powder in 500ml of hot water). Add two small skinless chicken breasts and simmer gently for a further six minutes.

Remove pan from heat, cover and let stand for about 15 minutes, until chicken is cooked through. Transfer chicken to a plate to cool, saving stock.

Use a different pan to sauté an onion in 1 tbsp of olive oil. Add a crushed garlic clove and sauté for a further minute before adding two small carrots and one celery stick, both finely chopped.

Cook for around 10 minutes, until soft. Add the stock and cook until vegetables are tender. Add shredded chicken and serve with 2 tbsps of finely chopped parsley, salt and pepper.

Mid-afternoon: Cold boiled egg and ham

Evening: Very Quick Mackerel

Bake two smoked mackerel fillets (skin side down) in a medium hot oven for about five minutes, until hot and smoky. Serve with lots of vegetables.

Bedtime: A small bowl of porridge, made with water, and topped with Manuka honey

Day 4

Late morning: Cold cooked chicken, tomatoes and fresh nuts.

Lunchtime: Lamb and Bean Soup

Brown 100g of lean lamb mince in a non-stick pan, add ½tbsp of Worcestershire sauce and stir until the meat is browned. Stir in ½tsp each of ground cumin, paprika and chilli.

Heat 1tbsp of oil in another pan and add one chopped onion, a clove of garlic, one chopped pepper and a carrot and cook for five minutes.

Stir in ½ a can of black-eyed or cannellini beans and one baby cabbage, finely sliced. Cook for five minutes then add 500ml of stock, fresh parsley or coriander leaves, salt and pepper.

Mid-afternoon: Raw vegetables with salsa.

Evening: Very Quick Prawns

Coat six fresh prawns with chilli, garlic or lemon-infused olive oil and grill both sides until pink (two to six minutes depending on size). Serve with heaps of vegetables.

Bedtime: Three squares of Dark Chocolate and a few shavings of parmesan cheese.

Day 5

Late morning: Three Bean Salad

Lunchtime: Spinach and Watercress Soup

Warm 1tbsp of olive oil and sauté one small, chopped onion until soft. Add 500ml of stock and one dessert spoon of porridge oats and cook for up to 15 minutes, until soft.

Add ½ bag of fresh spinach and ½ bag of fresh watercress. Bring to the boil and then use a hand blender until you have a smooth consistency. Season and add a little lemon juice.

Mid-afternoon: Raw vegetables with a small pot of cottage cheese

Evening: Very Quick Lamb

Rub a lamb steak with lemon zest and a pinch of cinnamon mixed with a splash of olive oil. Grill under moderate heat for four minutes each side, longer for well done.

Leave to rest on a warm plate while you heat a little fresh Orange Juice with some very finely diced red chilli, then pour over the lamb. Serve with vegetables.

Bedtime: A small carton of natural live yoghurt with a swirl of honey.

Day 6

Late morning: Mixed olives with feta cheese, or stuffed olives.

Lunchtime: Lentil Soup

Chop one thin leek, one stick of celery and two large carrots. Place in a large pan. Pour in 500ml of stock and bring to the boil.

Turn down the heat and add 75g of red split lentils (rinsed). Simmer for 20 minutes - until vegetables are tender and the lentils are cooked through. Stir in a small bunch of finely chopped parsley and season.

Mid-afternoon: Small pack of fresh nuts and seeds.

Evening: Very Quick Pork

Mix 1tbsp of peanut butter with a little sweet chilli sauce and season with pepper. Put two thinly sliced pork fillets on a baking tray, brush the top with half the nutty mixture and grill under a moderate heat for two minutes. Carefully turn the pork, brush the other side with the remaining mixture and grill for another two minutes, or until cooked through. Serve with fresh apple slices and chopped fresh coriander/mint and plenty of vegetables.

Bedtime: Small tub of cottage cheese with a handful of mixed seeds.

Day 7

Late morning: Raw vegetables with guacamole

Lunchtime: Tasty Fish Soup

Heat 1tbsp of olive oil in a large saucepan over a medium heat and add one finely chopped clove of garlic, ½ tsp of peeled, grated ginger, ¼ tsp of finely chopped red chilli, 1tsp of lemongrass and 200g of fresh crab meat and sauté for five minutes.

Add 500ml of fish stock, 150ml of coconut milk and 1tbsp of Thai fish sauce. Turn up the heat and bring to the boil. Reduce heat to low and tip in 50g of uncooked, shelled, de-veined prawns and simmer for two minutes or until the prawns are pink and cooked through. Stir in one finely sliced spring onion, some lemon juice, 1tbsp of chopped fresh coriander and season.

Mid-afternoon: Celery sticks with nut butter.

Evening: Very Quick Burgers

Use freshly ground lean beef, or soya mince. Add some sea salt crystals, ground black pepper, cumin and coriander, plus a few shakes of Worcestershire sauce or balsamic vinegar. Mould into patties and chill for 15 minutes before grilling. Top with a slice of goats' cheese cheddar towards the end of cooking. Serve with a generous helping of salad vegetables.

Bedtime: One egg lightly scrambled and served on an oatcake.