To lose weight and keep it off you need patience and to make healthy, permanent changes to your lifestyle:

* Set realistic and healthy goals - healthy sustainable weight loss is around 1-2 pounds per week - no changes will happen overnight. Use a BMI calculator to find the healthy weight range for someone your height to make sure your weight goal is healthy.

* Eat less - have modestly sizes regular meals, avoid unhealthy snacking, eating late in the evening and having unhealthy food habits (e.g. eating until you're stuffed rather than eating so you're not hungry, snacking when bored, eating when you're stressed or unhappy).

* Eat right - have a good balanced diet with plenty of fruits, veg, wholegrains and lean protein. If you're genuinely hungry between meals and want a snack try fruit, raisins or some almonds. Drink plenty of water. Avoid sugar filled drinks, fast food, unhealthy snacks.

* Get active - Do exercise that gets your heart pumping such as running, cycling or swimming (you could even start with a brisk walk) - try doing 30 minutes a day and a bit more when you have more time on your days off. Try doing some pilates if you want a more toned core.

You're not going to do anything in only a weeks time. If you want help, set realistic goals and ask another question. I'll be more than happy to help you with something that is possible.

Buy the Abwave, it really works!! you'll start seeing results in 2 weeks.

No carbs, small heathy meals, run until you sweat, then keep running