If you are 5' and weigh 9st 13lbs what is the best way to lose 13lbs? - Answers (2024)

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

Guiding principles:

1. Drink a double espresso, no milk or sugar, to boost yourmetabolism 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 beincreased to serve more. Carbohydrates should be avoided after 6pm,unless you exercise in the evenings when small quantities areallowed.

3. Soups serve two and can be made in advance and in bulk toreduce the amount of time you need to spend cooking. If you don'thave time to cook, shop-bought equivalents are allowed.

4. Serve salad with lunch made up of whatever you fancy from thefollowing: all kinds of leaves, tomatoes, cucumbers, peppers, corn,spring onions, red onions, celery, shredded cabbage, gratedcarrots, roasted vegetables chickpeas and lentils. Add a littlecold, skinless, cooked chicken or turkey, lean meat, a few crispybacon bits, feta cheese, cottage cheese, prawns, salmon, boiled eggand a tsp of oil and vinegar.

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

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

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

8. For breakfast and throughout the morning, have lots of freshfruits, 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 toreach 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 leanstewing steak, cut into small cubes. Add 2tsp of balsamic vinegarand 2tsp of Worcestershire sauce, turn up the heat and stirvigorously until most of the liquid has gone.

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

Stir in 75g of pearl barley and a handful of fresh, choppedparsley and simmer for 25 minutes, until the barley is tender. Takethe pan off the heat and remove the bay leaf and parsley and seasonwith a little salt and pepper. Whizz with a hand blender topreferred 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 andgrill under a moderate heat for seven to eight minutes, turningonce. Sprinkle with Worcestershire sauce or balsamic vinegar orlime and lemon juice. Serve with vegetables with a drizzle ofhoney.

Bedtime: Two mini oatcakes with nut or seed butter and a coupleof 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 thefollowing vegetables, diced: onion, garlic clove, celery stalk, redpepper, yellow pepper, orange pepper, sweet potato, half a redchilli plus a tin of chopped tomatoes. Cook over a medium heatuntil tender.

Add stock made from 2tsp of Marigold Vegetable Bouillon powdermixed with 500ml of hot water, sea salt and freshly ground blackpepper.

Mid-afternoon: Grain Bar

Evening: Very Quick Omelette

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

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

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

Day 3

Late morning: Raw vegetables with hummus

Lunchtime: Chicken and Vegetable Soup

Simmer stock (made from 2tsp of Marigold Vegetable Bouillonpowder in 500ml of hot water). Add two small skinless chickenbreasts 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 tocool, 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 beforeadding two small carrots and one celery stick, both finelychopped.

Cook for around 10 minutes, until soft. Add the stock and cookuntil vegetables are tender. Add shredded chicken and serve with 2tbsps 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 mediumhot oven for about five minutes, until hot and smoky. Serve withlots of vegetables.

Bedtime: A small bowl of porridge, made with water, and toppedwith 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 ofWorcestershire sauce and stir until the meat is browned. Stir in½tsp each of ground cumin, paprika and chilli.

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

Stir in ½ a can of black-eyed or cannellini beans and one babycabbage, finely sliced. Cook for five minutes then add 500ml ofstock, 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 oliveoil and grill both sides until pink (two to six minutes dependingon size). Serve with heaps of vegetables.

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

Day 5

Late morning: Three Bean Salad

Lunchtime: Spinach and Watercress Soup

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

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

Mid-afternoon: Raw vegetables with a small pot of cottagecheese

Evening: Very Quick Lamb

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

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

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

Day 6

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

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 theboil.

Turn down the heat and add 75g of red split lentils (rinsed).Simmer for 20 minutes - until vegetables are tender and the lentilsare cooked through. Stir in a small bunch of finely chopped parsleyand 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 andseason with pepper. Put two thinly sliced pork fillets on a bakingtray, brush the top with half the nutty mixture and grill under amoderate heat for two minutes. Carefully turn the pork, brush theother side with the remaining mixture and grill for another twominutes, or until cooked through. Serve with fresh apple slices andchopped fresh coriander/mint and plenty of vegetables.

Bedtime: Small tub of cottage cheese with a handful of mixedseeds.

Day 7

Late morning: Raw vegetables with guacamole

Lunchtime: Tasty Fish Soup

Heat 1tbsp of olive oil in a large saucepan over a medium heatand add one finely chopped clove of garlic, ½ tsp of peeled, gratedginger, ¼ tsp of finely chopped red chilli, 1tsp of lemongrass and200g of fresh crab meat and sauté for five minutes.

Add 500ml of fish stock, 150ml of coconut milk and 1tbsp of Thaifish sauce. Turn up the heat and bring to the boil. Reduce heat tolow and tip in 50g of uncooked, shelled, de-veined prawns andsimmer for two minutes or until the prawns are pink and cookedthrough. 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 saltcrystals, ground black pepper, cumin and coriander, plus a fewshakes of Worcestershire sauce or balsamic vinegar. Mould intopatties and chill for 15 minutes before grilling. Top with a sliceof goats' cheese cheddar towards the end of cooking. Serve with agenerous helping of salad vegetables.

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

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

Guiding principles:

1. Drink a double espresso, no milk or sugar, to boost yourmetabolism 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 beincreased to serve more. Carbohydrates should be avoided after 6pm,unless you exercise in the evenings when small quantities areallowed.

3. Soups serve two and can be made in advance and in bulk toreduce the amount of time you need to spend cooking. If you don'thave time to cook, shop-bought equivalents are allowed.

4. Serve salad with lunch made up of whatever you fancy from thefollowing: all kinds of leaves, tomatoes, cucumbers, peppers, corn,spring onions, red onions, celery, shredded cabbage, gratedcarrots, roasted vegetables chickpeas and lentils. Add a littlecold, skinless, cooked chicken or turkey, lean meat, a few crispybacon bits, feta cheese, cottage cheese, prawns, salmon, boiled eggand a tsp of oil and vinegar.

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

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

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

8. For breakfast and throughout the morning, have lots of freshfruits, 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 toreach 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 leanstewing steak, cut into small cubes. Add 2tsp of balsamic vinegarand 2tsp of Worcestershire sauce, turn up the heat and stirvigorously until most of the liquid has gone.

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

Stir in 75g of pearl barley and a handful of fresh, choppedparsley and simmer for 25 minutes, until the barley is tender. Takethe pan off the heat and remove the bay leaf and parsley and seasonwith a little salt and pepper. Whizz with a hand blender topreferred 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 andgrill under a moderate heat for seven to eight minutes, turningonce. Sprinkle with Worcestershire sauce or balsamic vinegar orlime and lemon juice. Serve with vegetables with a drizzle ofhoney.

Bedtime: Two mini oatcakes with nut or seed butter and a coupleof 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 thefollowing vegetables, diced: onion, garlic clove, celery stalk, redpepper, yellow pepper, orange pepper, sweet potato, half a redchilli plus a tin of chopped tomatoes. Cook over a medium heatuntil tender.

Add stock made from 2tsp of Marigold Vegetable Bouillon powdermixed with 500ml of hot water, sea salt and freshly ground blackpepper.

Mid-afternoon: Grain Bar

Evening: Very Quick Omelette

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

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

Bedtime: A mug of Green and Black's hot chocolate, made withsoya milk.

Day 3

Late morning: Raw vegetables with hummus

Lunchtime: Chicken and Vegetable Soup

Simmer stock (made from 2tsp of Marigold Vegetable Bouillonpowder in 500ml of hot water). Add two small skinless chickenbreasts 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 tocool, 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 beforeadding two small carrots and one celery stick, both finelychopped.

Cook for around 10 minutes, until soft. Add the stock and cookuntil vegetables are tender. Add shredded chicken and serve with 2tbsps 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 mediumhot oven for about five minutes, until hot and smoky. Serve withlots of vegetables.

Bedtime: A small bowl of porridge, made with water, and toppedwith 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 ofWorcestershire sauce and stir until the meat is browned. Stir in½tsp each of ground cumin, paprika and chilli.

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

Stir in ½ a can of black-eyed or cannellini beans and one babycabbage, finely sliced. Cook for five minutes then add 500ml ofstock, 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 oliveoil and grill both sides until pink (two to six minutes dependingon size). Serve with heaps of vegetables.

Bedtime: Three squares of dark chocolate and a few shavings ofparmesan cheese.

Day 5

Late morning: Three Bean Salad

Lunchtime: Spinach and Watercress Soup

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

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

Mid-afternoon: Raw vegetables with a small pot of cottagecheese

Evening: Very Quick Lamb

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

Leave to rest on a warm plate while you heat a little freshorange juice with some very finely diced red chilli, then pour overthe lamb. Serve with vegetables.

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

Day 6

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

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 theboil.

Turn down the heat and add 75g of red split lentils (rinsed).Simmer for 20 minutes - until vegetables are tender and the lentilsare cooked through. Stir in a small bunch of finely chopped parsleyand 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 andseason with pepper. Put two thinly sliced pork fillets on a bakingtray, brush the top with half the nutty mixture and grill under amoderate heat for two minutes. Carefully turn the pork, brush theother side with the remaining mixture and grill for another twominutes, or until cooked through. Serve with fresh apple slices andchopped fresh coriander/mint and plenty of vegetables.

Bedtime: Small tub of cottage cheese with a handful of mixedseeds.

Day 7

Late morning: Raw vegetables with guacamole

Lunchtime: Tasty Fish Soup

Heat 1tbsp of olive oil in a large saucepan over a medium heatand add one finely chopped clove of garlic, ½ tsp of peeled, gratedginger, ¼ tsp of finely chopped red chilli, 1tsp of lemongrass and200g of fresh crab meat and sauté for five minutes.

Add 500ml of fish stock, 150ml of coconut milk and 1tbsp of Thaifish sauce. Turn up the heat and bring to the boil. Reduce heat tolow and tip in 50g of uncooked, shelled, de-veined prawns andsimmer for two minutes or until the prawns are pink and cookedthrough. 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 saltcrystals, ground black pepper, cumin and coriander, plus a fewshakes of Worcestershire sauce or balsamic vinegar. Mould intopatties and chill for 15 minutes before grilling. Top with a sliceof goats' cheese cheddar towards the end of cooking. Serve with agenerous helping of salad vegetables.

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

If you are 5' and weigh 9st 13lbs what is the best way to lose 13lbs? - Answers (2024)
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