How to Begin Your Transformation Journey—Step by Step

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Congratulations on choosing to begin your transformation journey! You have made a choice that will change your life—for the better—for many years to come. We want you to be successful, so Chris and I have made all of the tools we use with everyone we work with available for everyone to use in our books, Extreme Transformation and Choose More, Lose More for Life, and our TRANSFORM app. In both of our books, we’ve outlined everything you’ll need to do to reach your transformation goals, so let’s get started!

Step #1 Promises: The foundation of your transformation.

Making and keeping promises to yourself is the true secret to transformation, and it’s the most important step of your entire journey. Begin your journey today by making and keeping one small promise!

Step #2 Carb cycling: The nutrition plan that fires up your metabolism.

Carb cycling is a nutrition plan with alternating high and low-carb days that not only maximizes your metabolic burn, but it’s also extremely effective at speeding up weight loss while maintaining those fat-burning muscles. It adapts easily to your daily routine for weight loss success, and it helps you avoid that dreaded weight loss plateau. And in carb cycling, you get reward days or meals (depending on the cycle you’re following), so you can still eat your favorite foods from time to time! Awesome, right?!

Learn about the basics of carb cycling, then explore and choose one of the five different cycles: Easy, Classic, Turbo, Fit,  and Extreme (the newest member of our carb cycling family). And don’t worry! You can change cycles at any time—it’s that flexible!

Step #3 Exercise: Move your body to accelerate weight loss.

In addition to a sound—and simple to follow—nutrition plan (like carb cycling), you’ll need an effective—and realistic—exercise program to help you reach your transformation goals. Chris and I have put together just the program for you! It combines strength training (for muscle development and maintenance) and cardio (for accelerating calorie burn), to turn your body into a maximum calorie-burning machine. And we’ve outlined everything you’ll need to do—step-by-step—every single day! So learn about the basics and benefits of exercise first, and then get moving today!

When you put all of this together, your journey becomes whole. Take a look at the stereogram image above. This captures the essence of transformation so beautifully. Before you shift your focus, all you see is a chaotic mess of dumbbells and food. Basically, it is the confusing mess of every single diet and exercise program out there for weight loss. But once you shift your focus, the 3-D path of true transformation—and lifelong weight loss—becomes clear. 

 

 

Much like your path to transformation, the stereogram is built upon a stairway of such interwoven promises (or images in this case), and they build on one another and head in only one direction—up, toward the top. At the top of this you’ll find pieces like Integrity, Esteem, Confidence, and Self Love. Once you have that—you have everything. With these simple steps, and the additional information you’ll find in our books, Extreme Transformation and Choose More, Lose More for Life, you’re ready to begin your transformation journey. You can totally do this—we believe in you! 🙂

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572 Comments

  1. Kelley - October 4, 2017

    I am a fan of the show, and like many, I am writing to ask how your program might work for me. I am a Nurse Practitioner and wellness blogger. I have struggled with my weight my whole adult life, trying everything from bariatric surgery, to diet/exercise programs laid out by a personal trainer, to every diet on the market. I feel that I could be a better health practitioner if I was at a healthy weight, rather than this 60 pound extra that I carry around. A year ago I started running. I started with a 5k, 10k, and recently completed a half marathon. The feeling of crossing the finish line was emotional, and it made me realize that with the right tools and goals, I can do anything! However, when I reviewed the photos my husband took along that race, I felt so sad and humiliated. No wonder people ask “did you run the whole thing?” So I would love to explore your books and program. I want to use REAL food with weights and running to head towards health…not a finish line, because this is my effort for lifelong health. I will continue to explore your program, books and app. Honestly, I am afraid of failure and of taking that first step, yet know that it is small steps (and NOT quick fixes) that would start that journey. Right? Can this work for this wife, mother, grandmother and healthcare provider? I want to be a better example!

    • Team Powell - October 5, 2017

      Hi Kelley: Thank you so much for your comment! Yes, this program can work for you–both the books and the app. And it really is all about taking those baby steps one after the other–making and keeping those small, simple promises to yourself one after the other. You already have an awesome start and the type of attitude that will get you to where you want to go and beyond. And congratulations on completing all of those races! You have done something that so many other people only talk about doing. You got this! 🙂

  2. Val M - July 28, 2017

    HI, I have done the extreme transformation prior and lost a lot of weight with it. I had a health situation and found out that I have a gluten intolerance and gained some it back. Is there any version of extreme transformation that can be gluten free? I really want to lose the weight again. Any help or suggestions would be great.

    • Team Powell - July 31, 2017

      Hi Val: If you’re following the program in “Extreme Transformation,” you can create your own meals using gluten free products when needed. Here’s a post that can help with meal planning on the Extreme Cycle from the book: http://heidipowell.net/10617. If you’d like to check out Chris and Heidi’s new app, there is a complete list of filters where you can exclude certain items from your meal plan, and gluten is one of these items. The app offers you a totally customized nutrition and exercise program, and your first week is free so you can check everything out! http://thetransformapp.com. 🙂

  3. Chantell Taylor - July 25, 2017

    Hi Chris , Hi Heidi

    This sounds a little too good to be true , Who really cares about me I have been obese for 16 years of my life , I was born in Jamaica but moved to Georgia where I live with my mother , brothers and Grandmother I am 313 Poiunds . I am tired of that weight but have no one to push me in the gym or go with me I need motivation , I am sick and tired of Crying myself to sleep at night , I just want to be healthy and loose weigh I am only 29 and for a girl my height 4″3 that is unacceptable, I can not sleep at night and I am always Depressed and worried , My financial situation could be better, I worry about everyone else in my house and leave no time to worry about myslef. My mother is trying to help me but I just need motivation I cannot do this by myself I need someone who can push me to get of my situation , I have considered Suiside before becasue I can’t take it , I have thought of Cutting myself or even taking pills and just not waking up , I sometime as why am I big I pray like my mother tells me but I still need help I don’t know if you would ever help me though due to my circumstance or if you would care about me one person out of so many hope to hear form you.I love the work your doing

    • Team Powell - July 26, 2017

      Hi Chantell: I’m so sorry to hear that you’re having such a difficult time. You can take the first step on your transformation journey today by making and keeping one small, simple promise to yourself. This is the first thing Chris and Heidi do with everyone they work with, and it works! By laying that foundation of small, daily promises, you are in reality building the foundation for your transformation. Here are some ideas for the promise you can make and keep to yourself today: 1. Drink an extra quart of water. 2. Eat 2 extra servings of fruits or vegetables. 3. Move your body for 5 minutes. What will your promise be today? Make and keep it – we know you can do this!

    • Shaun matthews - August 14, 2017

      Hello I just read this and I had to say something to you , I’m 34 years old and I have been big my whole life , I’m now finally doing something about it and have 10 stone to lose , I have lost three already and feel amazing , you have to learn to love the person you are , please don’t feel down millions of people get this way including me , I lost my dad last year to cancer he was 54 years old , he asked me before he went to do something about it , I know you can do it you have to believe in yourself , think about the future and keep picturing yourself slim and you will get there one day at a time , I know I don’t know you or your life , but I know one thing your reaching out because you do want to do something about it , start now , love yourself , be the person you have always dreamed about I will be one day and I think about that everyday , start to love the little things in life and live for now because we all have one shot and living our life’s , I wish you all the luck in the world and just smile and say ok let’s do it. All the best to you.

  4. Gerald Stepp - July 6, 2017

    Heidi,

    How heart healthy is your program? I am a recovered heart bypass patient, 54 years old, am in good shape cardio wise, but need to tone and lose that last 10 pounds. Was hoping your program would get that going, but I have to watch the bad fats, etc. Thank you.

    Gerald

    • Team Powell - July 7, 2017

      Hi Gerald: Chris and Heidi’s program is definitely heart healthy, and you can choose the type of fats you include. And it’s always a good idea to discuss any nutrition and exercise program with your healthcare team and then follow any recommendations they might recommend. 🙂

  5. Jessica - May 24, 2017

    Hi there wanted to start off say what a great couple you both are.. I’m trying to start a weight loss journey but don’t know were to start.. I’m 525lbs with no energy and my body is giving out on me. recently I had to quit working so I have no $ to even join a gym. I got 3 kids 2 at home still and want to be around and do stuff with them. Depression is setting in and all I want to do is sleep anymore. I’ve been trying to eat right between 800 to 1700 calories a day. Id like to start to work out but don’t know where to start. Thank you for any suggestions.

    • Amy Stuck - June 8, 2017

      First I’d like to say congratulations for making the first step of wanting to start. I struggle myself and a lot of the starting is mental. Mentally I have to be determined to start and to stay on track, our minds are a powerful tool. I’m not sure of the formula to use but I can tell you that only 800 calories would not be healthy. The lowest I’ve ever seen recommended has been 1,200 a day. So it’s a possibility that the days that you are lowering your calories that low is why you could be tired. You’re body needs fuel. I’m definitely not an expert but I have battled this journey for years. Once you find know what your intake should be make sure to track your intake. Start making exercise a habit, I starting writing it down on my calendar “me time”. We as moms need to take care of ourselves so in turn we can take care of our families. I realized that we I’ve allowed myself to slip up several times. My last tip is to make sure you drink water, water and more water. GOOD LUCK, WE CAN DO THIS! We only have one life and we need to make the most of it!! much love

  6. julia - April 24, 2017

    I know you probably get a lot of questions on what to do and I hate to ask but I’m really having some trouble on eating good. I can kick the soda and all the junk food but when it comes to eating breakfast I can find a good replacement, but when it comes to eating lunch or dinner I don’t know any good substitutes. I don’t each any vegetables (I tried but when you just don’t like something you don’t) and I don’t know what I can eat instead of buying fast food so I can lose weight. and when I say I don’t like the way vegetables taste I mean all of them, no v8 either I don’t eat fish. or anything grilled (I have a texture problem with food). so I could really use some help if you could.

    • Team Powell - April 25, 2017

      Hi Julia: There are some great food options in a chart in this post: http://heidipowell.net/10617. There is also a complete foods list in Chris and Heidi’s latest book, “Extreme Transformation” (http://amzn.to/2eTGrVy), as well as their Extreme Cycle carb cycling program. They have also recently launched their new app, “Transform with Chris and Heidi” (http://thetransformapp.com), and it offers a completely customized meal and workout program, with many, many meal options for you to choose from. Any of these options can help you achieve your goals!

  7. Jan - March 30, 2017

    Hi Heidi!

    I have your Extreme Transformation book twice and truly enjoyed it! I feel like the lessons will really be the key to finally transform and to break free from this on/off dieting cycle. I just had a question: in the book, it is recommended to take a multivitamin and some natural psyllium fiber daily. There are so many brands out there, do you have specific brands you recommend? What do you suggest we look for (or not) when shopping for a multivitamin and psyllium fiber?

    Thanks a bunch!

    • Team Powell - March 30, 2017

      Hi Jan: Welcome to carb cycling! Any multivitamin can work, as well as any fiber supplement. Some people like one better than another, so choose the one you like best, and you’re good to go!

  8. Barbara-Anne - March 22, 2017

    Hi Heidi,
    I’m wondering if you can help?? My name is Barbi… I’m a person who has always struggled with my weight, even in HS I was always 10-15lbs heavier than all my friends and I was always called “the heavier daughter” or “the one with the slight weight problem” but after HS I got into doing team triathlons with my siblings, I was either the biker or the swimmer, then I could eat anything I wanted and I not only lost the 15lbs, but maintained at about 115-118lbs and at 5’4 the I was told I was too skinny, but I was all muscle and felt great! At 21yrs old I had my first daughter, I only gained 20lbs through-out my whole pregnancy, so weight wasn’t an issue, but 3 yrs later when I became pregnant with my second child, I still exercised everyday, but I very sick and had to stop, I was on TPN (total Parental Nutrition) and Lipids (Fats 3x/week) through an IV in my chest and I was fed this way for 6mos.. I ended up delivering my daughter 7weeks early and at 147lbs and felt like a beached whale!! I started exercising again after my daughter was healthy which took about 1yr after she was born, during this time I also went through a separation, then divorce and my weight went up to 168lbs, it took 6 mos but I got the weight off and maintained at about 132lbs for years, which was comfortable for me and I was a size 4-6 which is great for me…
    in 2002 I had gotten hurt at work when a 600lbs patient landed on my knee and split it in half, like when a football player gets hit, my femur went one way and my tib/fib went the other ( I had been a nurse since 1984) I have had multiple rt. knee replacements and surgeries just to be able to walk again and at one point I had 6 surgeries in 1 yr and my weight at one point was 257lbsand a size 22… I felt and looked awful!! In 2008 was my last knee replacement and I never worked so hard at my rehab and by the end of 2009 I was out of the wheelchair and I was walking alone without a walker, crutches or a cane. I worked really hard at getting my weight off and within 8mos I was back down to 122lbsand back down to a size 4 .. I did this by eating nothing “white”, lots of veggies, and no red meat.. I ate chicken once or twice a week ate shrimp or scallops, I never ate fish because I HATE it ( ya’know the kind with fins ie- Sole, Salmon, Tuna etc ..YUK!!) …
    Now, the weight has stayed off until about 2 yrs ago when I started to have issues with nerve damage to my rt. leg (where all my surgeries have been) and I’m back up to 175lbs .and a size 10-12 and many people say that at 50yrs old that is great, but for me it’s not! I don’t feel well… I want to get at least 35lbs off and it seems to be STUCK to my body and no matter what I do it WILL NOT COME OFF!! Now, I know being 50yrs old I don’t have the same metabolism I did when I was in my 20’s or 30’s but I still should be able to lose weight right?!? I am on medication for pain/nerve damage to my leg, and for my thyroid (I’m hyperthyroid) but my blood-work shows that everything is in therapeutic range … I work-out (cardio) 3x/week ( Treadmill, bike, row machine and low weights) and I do Yoga 2x/week.
    Can you or Chris help? Maybe recommend which diet plan would be best to get this weight off of my body, I’m so uncomfortable! and do you think I also need to change my workout at all??

    • Team Powell - March 23, 2017

      Hi Barbara-Anne: It sounds like you’re on the right track to achieve your goals! You can get some great transformation tools to add to what you’re already doing in this post, and Chris and Heidi will launch their new app – TRANSFORM – on Monday! It’s a complete transformation app with meal plans, workouts, and life lessons, as well as many other awesome things that will help you both achieve your goals. You can learn more about the app here: http://thetransformapp.com. And it’s best to discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You both can do this! 🙂

  9. Breann Selke - March 9, 2017

    I just recently had a baby in November, my second girl. I have struggled with my weight every since I was in middle school. I was always the heaviest girl in all my groups of friends, have always felt self conscious about the way I looked and have never seemed to reach my goals.. I’ved tried every diet out there and have never stuck with it. I have very low confidence in myself. I am ready to make change and enjoy life alittle more with my two amazing little girls and husband in my life. Any advice or tips would be much helpful. I am also borderline vegetarian so I usually don’t get the proper nutrition needed in my diet to lose weight!.

    • Team Powell - March 10, 2017

      Hi Breann: Congratulations on your new baby girl! 🙂 All of the tools you need to achieve your goals are in this post. Be sure and check out all the links too. Step #1: Make and keep that first small, simple promise to yourself. Step #2: Choose a carb cycle. Step #3: Go! You can do this! 🙂

  10. Ankitha Kumar - March 9, 2017

    Hey Chris n Heidi,

    I’m Ankitha & I’m from India. I’m 23 years old and weigh 176 pounds. I am 164 cm tall. I really need your help here. I’m tired of feeling like I cannot achieve anything. I’m tired of people saying ‘You’re overweight, but you’re still cute’! Please help me out .

    • Team Powell - March 9, 2017

      Hi Ankitha: All of the tools you need to begin your transformation journey are in this post. Be sure and read all the links in the post, then make and keep that first small, simple promise to yourself. Step #2 is to choose a carb cycle, and go! You can do this!

  11. SIDNEY - February 26, 2017

    HI MY NAME IS SIDNEY MICHEAL SMITH I WANT TO LOSES WEIGHT I NEED HELP

    • Team Powell - February 27, 2017

      Hi Sidney: All of the tools you need to begin and achieve your transformation are in this post! You can totally do this! 🙂

  12. Mar - February 16, 2017

    Hi. I first would like to say what a fan I am of Chris and Heidi. You both have hearts of gold, to take time to help people that other people just want to toss away.
    I have always been overweight, ever since I was a child. My highest weight was 585. With dieting and exercising I have made it to 314. No weight loss surgeries.
    I have a question for you, would it be possible for me to be able to lose 160 lbs in a year, if so what would be the best way to do so? I am ready to finish this up to be able to get rid of the skin. I feel trapped in it.
    Thank you!

    • Team Powell - February 18, 2017

      Hi Mar: Your rate of weight loss depends on the program you follow, how well you stick to that program, and some other factors. Instead of looking at a year’s weight loss goal, let’s break it down into smaller, 90 day goals. A good goal for your first 90 days is a 10% weight loss. Chris and Heidi’s carb cycling program (links in this post) is awesome, so I’d check it out! You can do this!

  13. Tommie Ann Garrison - February 3, 2017

    I just think you are a beautiful couple inside and out, I have a challenging but extreme need for a plan that fits me. I’m a 39yr old mother of 3 and….an RN. I’ve dedicated my life to my children and as a dialysis nurse for the past 17 years. 2 Years ago my life changed, while working I saved my pt from failing butttttttt at the exspense of my back…….2yrs and 4 back surgeries and a few complications including foot drop and permanent nerve damage ….((going for#5 this coming Wednesday (((spinal cord stimulator))) I’ve gained 50 lbs. on a 5 foot 3inch frame it’s horrible. I’m still working and taking care of my kiddos, but I truly need help!!! I have a lot of limitations but I still want to be the best healthy person I can be!!!

    • Team Powell - February 3, 2017

      Hi Tommie: You’ve been through a lot! I’d discuss Chris and Heidi’s exercise program with your healthcare team and then follow any modifications they might recommend, but remember, 80% of weight loss is nutrition! Follow you chosen carb cycle, move as directed by your healthcare team, and you can totally achieve your transformation goals! 🙂

  14. Crystal - February 3, 2017

    Hey, love your show, very inspiring, but how do i start my diet, when i can’t aford your books or nothing, i have spend money and time in getting my son back for the last 2 and a half years :(. im 27 years old, I’m 5’11 and i weight 251lbs, i tryed diets but they don’t work for me. i live in canada mount pearl. can you point me in the right direction to start a healthy diet?

    please and thank you
    Crystal 🙂

    • Team Powell - February 3, 2017

      Hi Crytal: You can begin your transformation with the information in this post, so be sure and check out all of the links. And you can often find Chris and Heidi’s books at your local library. Make and keep that first promise to yourself, choose a carb cycle, and go! You can do this!

  15. Matt - February 3, 2017

    I really loved Chris’s TV show and it inspired me to loose weight. I have recently lost 60 kilos, I went from 150 kilos and now I am 87 kilos. I still have a layer of stubborn fat and large breasts and loose skin and I feel really really depressed. I should be happy but im not. I cant look at myself in the mirror and I hate myself and I dont want to get close to anyone. I cant believe I let myself get so fat and now I look like this, what was I thinking.

    • Team Powell - February 3, 2017

      Hi Matt: Congratulations on losing 60 kilos – you have done something that so many people want to do! We know that extra skin can be so frustrating, and hopefully yours will regain its elasticity. If you’re wanting to lose some of that stubborn fat, you might find some things you can add to what you’re already doing in this post. Sometimes it just takes a few tweaks and that can make all the difference. We wish you all the best!

  16. Jim Gourley - February 2, 2017

    Hello My name is Jim. I weigh 357 pounds. I need help badly. I cant seem to lose the weight and I have been fat for over 11 years. Can I get on the show? Please help me I don’t want to die im only 50.

    • Team Powell - February 3, 2017

      Hi Jim: Casting for the show is currently closed, but you can find all of the tools you need to begin your transformation journey in this post. Be sure and check out all of the links, then make and keep that first small, simple promise to yourself, choose a carb cycle, and go! You can do this!

  17. Jennifer Wall - January 25, 2017

    I’m desperate to start becoming healthy for my children. I’ve spent the last 9yrs of my life supporting my military husband and then advocating for my disabled veteran husband while raising 3 children. I’ve put myself and my health on the back burner, even after a stroke in ’09 and a widow maker heart attack in ’15. My husband passed away 7 days ago on the 18th, and now more than ever I need to get healthy. I must be here for my children. They have no one else.

    • Team Powell - January 25, 2017

      Hi Jennifer: All the tools you need to begin and achieve your transformation are in this post! Make and keep that first promise to yourself, choose a cycle, and go! You can do this!

  18. Robyn - January 23, 2017

    Thank you so much for your reply! I have decided to go with the turbo cycle! I have figured up my meal plans for both and high and low carb days. On low carb days my calories are 1238 with 39% protein/ 41% fat/ and 20% carbs. but on high carbs days, i am only getting 1002 calories using the portion guide and 41% carbs/ 43% protein/ and 16% fat. I hate to add more fat especially since I am still 500 calories short! I don’t know what i should do.

    • Team Powell - January 23, 2017

      Hi Robyn: We really don’t offer macro percentage recommendations for the Turbo Cycle since everything is figured out for you. If you’ll follow the portion size guidelines for this cycle, you’ll get all of the macros and calories you need. There’s a handy portion size guide chart in this post that can be very helpful: http://heidipowell.net/4514. And remember, the meals are set up a bit differently for the Extreme Cycle than for the other cycles. Hope that helps!

  19. Mohammed - January 22, 2017

    Dear Chris , Heidi
    Hope you are keeping well.
    I like both of you and I always watch you in tv .
    I am over weight , I tried every thing to lose weight but could not.
    I am from Saudi Arabia and I really need help from you . My dream is to lose weight with you. Please please please help me. I will do what ever you tell me. I will be waiting for nice surprise from you . I wish I can be with you like people where with you. I really need to change my life. I wish if you can give the chance to with you and help me in lossing weight. My mobile. +966506361613
    Email. [email protected]
    Or. [email protected]
    My kind regards.
    Mohammed Alghamdi

    • Team Powell - January 22, 2017

      Hi Mohammed: All of the tools you need to begin and finish your transformation journey are in this post! Be sure and follow all the links within the post, and start today by making and keeping that first small, simple promise to yourself (link in the post). Then choose a carb cycle, and go! You can do this!

  20. Robyn - January 21, 2017

    Hi Chris and Heidi ! I started watching your show last season for the first time and was amazed to finally see people motivated by compassion and love rather than the typical money and success that drives the craze of fitness shows today. It makes me have full trust and confidence in you seeing your love for helping others no matter the cost or struggle to help them when they are fighting against themselves out of fear. I decided even though I am not obese I should stop following every diet dad and fitness trend and see what you guys had to say so I found your book “choose to lose 7 day carb cycle ” at my local library. I read it all lastnight in two hours! I just want your opinion because I am scared! I only have ten pounds to lose but I have began the journey to lose these ten pounds for FOUR YEARS NOW . I began working in a gym six years ago and shortly after getting a cleaning job there something happened. I realized I didn’t fit into the fitness world. I didn’t have muscles I had squishy soft fat that if it wasn’t held together by tight clothes I could no longer hide and I began to hate myself. I have battled such depression that I couldn’t look on the mirror. People look at me and say “she just wants attention she couldn’t hate herself she isn’t overweight” but in secret I cry. I would take sleeping pills to be asleep before my husband got home so he didn’t have to look at me. I would call in sick to work because I didn’t want people to have to look at me. I’ve done everything every trainer has ever said. Complex carbs no carbs resistance training with profession in weight or reps every week . Nothing has worked other than going months with no carbs and little far but my metabolism was so damaged I couldn’t function . People think it’s a joke when I say my weight torments me but I just need your help loving myself and proving I can conquer it. Even if it is just ten pounds it’s a real life hatred and battle for me. I am kind of worried to see your book I found not mentioned on this website, does that mean it is outdated and I should look for one of the two you mentioned? Also I have been staying away from carbs for so long now I am terrified to try your 7 day carb cycle every three weeks with one week of seven days of carbs. I’m terrified my body will blow up into twenty pounds or more overweight . And I will have to start starving all over again. Also your book only gave push-ups sit-ups and squats for my weight training, will that REALLY change my body considering I will subside lay be eating a lot more than I do and working out way less? I now do heavy weights and on leg day anywhere from 200-500 lunges depending on how I feel. This seems like a major drop in training for my body? Please help me please assure me before I begin the rules and exact plan of your choose to lose book I am still so scared but I trust you two so I needed to reach out!

    • Team Powell - January 22, 2017

      Hi Robyn: You can totally use the program in “Choose to Lose,” and it can work. Chris and Heidi’s 3rd book, “Extreme Transformation” (http://amzn.to/2eTGrVy) does include the Extreme Cycle, their newest cycle, that is the result of their work with their contestants and clients since “Choose to Lose” was published several years ago. Like with a lot of things in life, the more you do something, the better you get at it! For the strength training part of their program, if you have your own strength training program, you can totally use that instead. As for carbs, they are a key to not only good health, but to weight loss as well, and the way they’re incorporated into Chris and Heidi’s plans has been proven to work, so please just trust in their plan (no matter which one you choose). And those last 10 pounds to lose can be as frustrating as having 100s of pounds to lose, but you can do it! 🙂

  21. Darlene - January 16, 2017

    Hi Chris and Heidi,
    First of please allow me to say that I love you both and I watched Extreme Weight Loss all the time. My name is Darlene and I have struggle with my weight for as long as I can remember. I’m at a point now as not knowing what to do or where to start again. I’ve been in boot camps, gyms, weight loss pills, and I’ll lose it but some how I’m right back to where I started. When I was in the boot camp , I lost 75 lbs, which was 2.5 years ago and I can’t seem to get back on track. I know I’m overweight and trying everything under the moon to get this mess off. I sometimes hate myself to a point that I’ll go in isolation from the world. I have hypothyroidism and sometimes I think that it has a huge affect on me loosing the required weight that I want to loose. I need HELP!!!! getting directed in the correct path to go. I could go on and on but I just want some HELP!!!.

    • Team Powell - January 16, 2017

      Hi Darlene: All the tools you need to begin your transformation journey are in this post! Make and keep that first promise to yourself, choose a cycle, and go! And I’d discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You can totally do this! 🙂

  22. Amanda Zodo - January 14, 2017

    Hey Chris and Heidi! How are you? I have a condition where if i get too stressed, i can get sick (seizures. I was born with this condition and i didn’t start having episodes until i was in my late teens). Problem is… I don’t eat as good as i should and i don’t exercise (not as much as i did before, long walks and crunches only). I drink a lot of water. But i would like to know if you have any tips. Thanks!

    • Team Powell - January 16, 2017

      Hi Amanda: It sounds like you’re on the right track! I’d discuss our carb cycling program (links in this post) with your healthcare team and then follow any modifications they might recommend. They are the best ones to help you figure out what will work best for you since they understand your health history and can work with you on a one-on-one basis. You can do this!

    • Mary Collins - January 17, 2017

      I am no expert on seizures but have read articles on the low carb diet or the ketogenic diet that changes hiw the brain matabolizes and stops seizures without meds.
      I always avoid artificial means and meds if possible. Maybe this is something you may want to look into. Once your seizures are med free..maybe you can slowely add exercise and keep a log as you do it?.
      I hope that works for you.
      Best wishes, Mary Collins 🙂

  23. jason m robinson - January 7, 2017

    Hello Heidi Chris

    Sorry to bother you my name is Jason Robinson. i know you are a very busy person, if you have a moment i would like to ask you a few questions. First i would like to say that i am a fan of the help you give everyone, me and my parents have been watching yours shows since we first seen them air an it has been amazing on the achievements that you and Heidi have done for people. In the last 6 years i have gained a lot of weight from 2 different reason one i have had a two different surgery’s happens one i had a rotator cuff surgery done and the seconded formed after that had a 3.91 pound tumor removed off my right side. Which in the long run i am 5ft 6in and weight about 370 pounds. The reason why i am messaging you is to see if it was possible to see you would would be willing to help me set up a food plan or something or if you happen to have a few moments i could pick your brains a little i would be very grateful. i know you have a lot of people messaging you everyday asking for assistance so i understand if you are to busy, but i had to aleast try and speak with you. Once again i thank you for your time. Also i am sorry but my typing isnt always the best.

    • Team Powell - January 7, 2017

      Hi Jason: You can get all the tools you need are in this post, including meal and exercise programs! Step #1: Make and keep that first small, simple promise to yourself. Step #2: Choose a carb cycle, and be sure and discuss this program (or any nutrition and exercise program) with your healthcare team first and then follow any modifications they might recommend. Step #3: Go! You can totally do this!

  24. Atarah - January 6, 2017

    Hello my name is Atarah from San Francisco I really need help on balancing working out working and my 3 kids. I am 300 pounds and on the verge of diabetes I need help please help me with tips.

    • Team Powell - January 7, 2017

      Hi Atarah: You can get some amazing transformation tips in this post. In fact, this post has all the tools Chris and Heidi use with their clients on the show. Make and keep that first promise to yourself, choose a carb cycle, and go! And here’s another post that can help you figure out how best to work in our workouts: http://heidipowell.net/2608. Remember, even 5 minutes at a time is awesome! Since 80% of weight loss is nutrition, follow your nutrition program, work out as you can, and you can do this!

  25. Ashley Bullock - January 5, 2017

    I watch your show all the time. It’s an inspiration to see how many people you had helped. I want to start losing weight myself, but I’m not sure where to start. I’m 33, 5’6, and weigh 260 lbs. At my heaviest I was 298 lbs. I managed to get down to 216 just by cutting out sugar and drinking water. Now after two babies I can’t seem to lose weight. I’m a stay at home mom right now with my babies, ages 3 years and 10 months. I’m constantly chasing them round the house. I don’t really have any alone time. We also live with family so there’s not anywhere in our home for me to work out. I don’t have a lot of money, everything goes to bills. I can’t afford to go to the gym not do I have childcare to be able to go. What would your suggestion be on getting started? Also things I can do with my kids to help? I would really love to be on your show to help me accomplish this, but I have no one to take care of my babies to do that.

    • Team Powell - January 6, 2017

      Hi Ashley: All of the tools you need to achieve your transformation goal are in this post. Begin with that first promise, then choose a cycle, and go! And all of the workouts in Chris and Heidi’s carb cycling program require no equipment, and even if you can only get in 5 minutes of exercise at a time, that counts! And you can have your 3 year old workout with you! Here’s another post that might help: http://heidipowell.net/2608. You can do this!

  26. Tiffany - January 5, 2017

    Like most others on this site, I am not sure how to begin. I suffer from a condition called plantar fasciitis in my left foot. So far every treatment that I have tried has not worked. Since being out of work because of this condition, I have gain over 30 LBS. I am at my heaviest that I have been in my life. It is difficult for me to try and find exercises that I can do because of my foot. At one time I was a total of 130 lbs being 5’8″. I have to admit that was too thin, now close to 200 lbs is too far the other way. Having the foot disorder, I can no longer enjoy hiking, playing with the horses, walking on a treadmill or doing tea bo. I am not sure where to begin. Thank you for your support and comments

    • Team Powell - January 6, 2017

      Hi Tiffany: I’m so sorry to hear about your foot issue, and I can’t imagine how frustrating this must be for you. All of the tools you need to achieve your transformation goal are in this post. Begin with that first promise, then choose a cycle, and go! There are many exercises you can do that shouldn’t affect your foot issue, and it’s always a good idea to work with your healthcare team on any exercise program while you’re injured. Have you tried swimming? And there are many strength training exercises that shouldn’t bother your foot also. You can do this!

  27. Shameka Young - January 4, 2017

    I need you all! I’m 260 and I’m 5’4. My mother has kidney disease and I’m the only person in the family that can give her my kidney. I don’t know if it’s the stress is wanting it off is allowing me down but after being 280 at the start, I have hit a wall. Please help me

    • Team Powell - January 5, 2017

      Hi Shameka: I’m so sorry to hear about your mom. 🙁 All of the tools you need to continue on your transformation journey are in this post! Make that first promise to yourself, choose a cycle, and go! You can totally do this!

    • Andria - January 5, 2017

      I see how beautiful your heart is by your wanting to do this and I think that you will make it happen, just let that love for your sister work for you as well. Do this for both of you. It will take courage and care from both of you and I believe you are already on your way!

  28. becky mcchesney - January 4, 2017

    I really want to lose weight and get healthier. I am 43 yrs old and I weigh over 200 lbs. I have cut soda out of my diet for the most part, but can’t seem to lose weight. My doctor worries because my blood pressure has been higher than it should be. My son who is 20 and lives with me, is very active but I don’t have the energy to do the things that we used to do. I had knee surgery in 2000 but now have been having issues with them again and I know my weight is contributing to that. I really want to lose weight but I need help and motivation to do so. Please help me!

    • Team Powell - January 5, 2017

      Hi Becky: All of the tools you need to begin your transformation journey are in this post! Make that first promise to yourself, choose a cycle, and go! And please discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You can do this!

  29. Summer Riddle - January 4, 2017

    Dear Heidi and Chris,
    I just want to say thankyou. The transformations have been amazing! Your style of teaching, mentoring and optimism make this the best show I have ever seen. I really appreciate all of the candid emotion and love that you show for your clients. That is such a powerful strength, that you both should be proud of. I have laughed and cried during every episode of your show. It is that powerful! I watch your show when I work out, and it has given me so much motivation and drive to get healthy. I even bought your book yesterday, so that I can begin my own journey of self love and health. 50lbs by next year is my goal, so please say a little prayer to the universe for me. You both are amazing!

  30. Mayra A Coronado - January 1, 2017

    I need help. Im 31 yrs old and weigh 191..the issue is worse because i have a heart condition and im always getting fatigued. I also have a problem where i can’t buy certain foods because i live paycheck to paycheck. So money is a big issue. Please help me out

    • Team Powell - January 2, 2017

      Hi Mayra: All the tools you need to achieve your transformation goals are in this post! Begin with promises, and go from there. And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend. You can do this!

    • Andria - January 5, 2017

      What about water workouts? Isn’t that easier on people and still beneficial? What has anyone else heard about those?

  31. Mario Cruz - December 30, 2016

    I have a more serious question regarding weight loss…it tends to be more embarrassing to approach any personal trainer in the gym without looking upon judgement. This is my last hope for help and guidance… I am one of many who are living with HIV. I am considered undectable and in perfect health other then the virus in my body. I work out 5 times a week and I consider myself in great shape but I am having a hard time keeping weight in my midsection. I eat properly and use myfitness app to watch my intake, but like hundreds of people on this HIV med it is hard for me to burn that extra belly fat…..ANY SUGGESTIONS?…. you can imagine the embarrassment if I was to tell a personal trainer of this issue. I wish I could find a trainer that specializes in this situation….CAN YOU HELP ME PLEASE !!!…. you and Chris are my last hope to burn this belly fat. I really would like to my midsection to match the rest of my body..HELP !!

    • Team Powell - December 31, 2016

      Hi Mario: Thank you for sharing your story with us. It sounds like you’re on the right track to achieving your transformation goals, and you can get some great tools to add to what you’re already doing in this post. Sometimes small tweaks to nutrition and/or exercise can do the trick. And remember, you really can’t spot reduce – any extra fat will leave your body in its own unique way, so keep working out regularly, follow an awesome nutrition program, and you can achieve your goals!

    • Feli - January 1, 2017

      Sorry you are going through this tough belly fat issue Mario. This can be a side effect of some of the antiviral medications you are taking also. Maybe try speaking with your doctor about possibly changing to a med without this side effect for you? Hope this helps! Happy New Years Mario.

  32. Kim Cotter - December 29, 2016

    I just need help! LOL I know I sound like a cliche’ but I really am busy all of the time and after 12 hours or more I day I am so exhausted. I have 4 kids and almost 3 years ago, my cousins four kids were placed in my custody. (Their ages at the time were 20, 17, 14, 13, 11, 7, 3, and 15 mo!) We are so blessed to have them all and have been able to keep all of the kids together. This is now a permanent situation as I have full custody of them. But I never have a moment for myself between all of the sports games and practices, performances, and other events! (Did I mention I am a full time 5th grade teacher-so add in events at my school too!) I feel so bad about myself and the weight I am (5’4″ and 220lbs) My husband works all the time too but he has managed to drop weight to the weight he was when we started dating! (Insert sigh here to summarized the added emotional weight this adds!) Don’t get me wrong I am very happy for him but I can’t help feeling a little jealous-not to mention even more insecure about how I look. I have tried the quick fixes and can’t stay with anything as I feel really run to death…I love your show and want to be motivated but I haven’t had that life changing moment I keep reading about with all of the success stories floating around…any help or suggestions would be really appreciated. I want to be here for all of my kids…

    • Team Powell - December 29, 2016

      Hi Kim: Thank you for sharing your story with us! All of the tools you’ll need to achieve your transformation goals are in this post. Pay special attention to the part about promises – these are truly Chris and Heidi’s #1 transformation tool! And remember – nutrition is 80% of weight loss, and even a few minutes of exercise at a time can make a big difference. You can do this! 🙂

    • Kerrie - December 30, 2016

      Yep, nutrition is 80% of it. It sounds like you are active a lot, even if it’s not “exercising” – so focus on your diet. Get rid of sugar and processed carbs completely, and try to stay away from processed foods in general. Drink a lot of water, Go easy on carbs in general (even the good-for-you ones), and your body will start to respond. Make it a family thing. 🙂

      I lost about 15 pounds this year, while I was basically house-bound for 4 months. Broken foot, surgery, recovery, etc. TOTALLY different situation, but exercise was not an option at all for a long time. It IS possible, but you have to be mindful of what you’re eating. For me, fighting the urge to snack was the hardest. I imagine you eat/snack a lot on-the-go, so (if you do that) make sure to find healthy options and plan ahead for that – for you AND the kids. 🙂

  33. Pradeep - December 23, 2016

    Hai..Heidi and Chris

    My name is Pradeep. I am from India. I have been watching your YouTube videos from a long time.
    I am stressed out looking at myself, my physique. I was thinking that I am a big zero or a big failure in my life. I was doing some exercises to reduce my body fat. I was going well with it but all of a sudden my blood sugar levels was going down and had a high blood pressure. I was totally upset when I visited one of the doctor, he told not to do anything, like exercises and told to concentrate on my diet only. I am really upset. Looking at both of you, I have a hope in me that I can transform only with you help. People use to say “If there is a will, there is a way”. so now I have a will and you are my way. Only with your help i can transform. So let me ask you, could you help me on this. You are the only hope I have now
    I am 35 years old. Height 5ft.6″. Weight 83 Kilos

    • Team Powell - December 23, 2016

      Hi Pradeep: All of the tools you need to achieve your transformation goals are in this post! And you can lose weight through diet alone, in fact, diet is 80-90% of weight loss! So follow a good nutrition plan (carb cycling is awesome!), and exercise as recommended by your healthcare team. Yes, the weight will come off slower, but it is doable! You can do this! 🙂

  34. Danzel hogans - December 12, 2016

    Hey Chris I’m Danzel I’m 17 years old female I will be 18 on January 30 and I’m almost 300 pounds I currently weight 299 and I’m so depressed about my weight sometimes I cry and I feel embarrassed to go out to places by myself because I feel like people are talking about me and I never go to the gym by myself because I’m afraid of what people will say about me and I just have that depression and I get really upset about it and when we have like get together I feel embarrassed to get some food bc I feel like people will talk so I wait till people leave or have someone else get my food for me and I just want to loose the weight but it’s hard when you come from a poor family that when u get food it has to be cheap we have food stamps witch rarly helps and I don’t have the money to get on that path to loose weight and it makes me upset

  35. charles elwell - December 11, 2016

    Hi, Heidi & Chris.
    I am a 69 year old British man living in Spain. Two years ago I weighed 290 lb, a foodoholic, I suffered from high blood pressure and gout and thought it was just part of getting old.
    My wife and I started watching your television programme, I now weigh 214 lb, I feel fantastic, eat healthily and exercise regularly, my wife has also lost weight.
    I am writing this to thank you for giving us the inspiration and courage to change our lifestyles, and to realize it’s never too late in life.

    • Team Powell - December 11, 2016

      Hi Charles: Congratulations!!! You’re doing awesome!

    • Andy Smith - December 18, 2016

      Hi there, can I also echo the message from Charles. Well done on a fantastic programme, I’m 46 years old British male from Shropshire England I feel it is inspirational and gives the drive to anyone who is serious on losing weight and getting healthy. 6 months ago I weighed well over 214lbs I wouldn’t go out I was fat, I’m 173 cm my bmi was over 30 . My doctor told me I would have to be on statins, my blood pressure was hypertensive. I am a single parent for the past 12 years. I found myself in a rut of eating and drinking. The shock from the doctors together with your excellent programme has taken me from over 214lbs down to 167lbs, I walk 10 miles a day and at weekends, when my son is working part time in between his A- Levels studies, I walk 20 miles. My life has never been so good and that’s down to you Chris and Heidi. I work with disengaged teenagers and my lifestyle change has an impact on them too. My life has never been so good and I weigh the same I did when I left the military a few years ago. My BP is 120/70 my BMI is 25. Keep up the great work team Powell. Hope you and your family have a great Christmas and prosperous New Year.

  36. Ryan Buerk - November 21, 2016

    I’m a fan of your show extreme weight loss and your show inspired me to loose about 120 pounds in about 6 to 8 months on my own. My heaviest weight was about 360 pounds and now I’m at 240 pounds and I got saggy skin all over I’m at a weight stand still, the scale has been staying at 240 for the past couple of months. I started my weight fall back in feb of this year now I cant progress any further for some reason. I’m still trying to loose more weight. I was wondering if I turned myself into a success case without knowing it, or what else I could do to loose more weight.

    Sincerely

    — Ryan

    • Team Powell - November 21, 2016

      Hi Ryan: Congratulations on losing 120 pounds – that’s amazing!!! This post has Chris and Heidi’s best transformation tools, so I’d check out all the links and info in this post and hopefully you can find some things you can add to what you’ve already been doing. Often, all it takes to get over a plateau is to change up a few things to get your body out of its routine. And remember, as you’re working out and adding muscle, this can affect the number on the scale, but this weight gain is good weight gain. Stronger muscles will burn more calories throughout your day. 🙂

  37. Michelle - November 14, 2016

    Hi, my name is Michelle… I’m a mom of 3 girls.. I’ve had 3 c sections and am struggling with losing weight… please help… I’m 5’5 weighing at 227…

    • Team Powell - November 14, 2016

      Hi Michelle: Thank you for your post. All the steps you need to begin your transformation journey are in this post. Be sure and follow all the links within the post, and choose a cycle and go! You can do this!

  38. Margareta Jergovic - November 11, 2016

    Hi Chriss and Heidi 🙂

    My name is Margareta,I’m from Croatia. I’m a mother of two girls Barbara and Marta. I’ve always had a weight issues not big thoe but it was obvious heheh. I’m 171 cm tall and weigh 108 kg. I gain much weight in my first pregnancy lost a few kilos after birth but kept having troubles. I love to eat, snacks preferably and fast food also. I work mostly morning shifts when I get home it’s almost time for dinner so I don’t cook cause my kids have lunch in school and kindergarden . problem is when I get home i don’t have strenght to cook so I just grab something (usually it’ s some kind of snack like chips or something like that). Shame on me. So I don’t have much healthy meals. About exercise and workouts oh my dear God I’m lazy as the laziest tree slot . I also used to go to gym but I’m an easy quiter and I give up easily. I watched all of your shows Chriss and I was thrilled with how you and Heidi helped people,I want to thank you that you exist I wish you could and would help me to start. I don’t have enough selfconfidence to be permanent in what I do. I would appriciate if you could give me advice with what excersise and diet to start and how to find motivation to get thru all of this. Thanks and big greetings from Croatia XOXOXO

    • Team Powell - November 11, 2016

      Hi Margareta: All the tools you need to begin and achieve your transformation are in this post! Choose a cycle, and go – you can do this!

  39. Saily - November 3, 2016

    Hello Heidi and Chris!
    I am a 26 year old woman from India. I am 156 cm tall and weigh 83kg.First, I want to thank you from the bottom of my heart for the great work you do. I feel you two have that magical talent to make the impossible things get done from people who have lost all the hopes. I have been overweight throughout my life, and now i am obese. After number of failed attempt to lose weight.. i had given up. But after seeing your videos on youtube i want to work hard again. And this time i am not going to allow my very low will power come in my way. I want to come out of this suffocating life of being a failure physically as well as professionally.. and i hope i will sort it out one by one. I do not have any health problems as of now. I will follow your tips and and workout to my best abilities. I write to you after i achieve my goal of weight loss.
    Love you both.
    Thanks again.

    • Team Powell - November 3, 2016

      Hi Saily: Thank you for your comment – you can totally do this! Pay special attention to the link about promises in these post. They are truly the #1 transformation tool!

  40. Angel Wulff - October 23, 2016

    Hi my name is Angel,
    I have been struggling with my weight for a long time, I have all the books Chris and Heidi have written. I am 5 feet 3 inches and weigh 188 lbs. My goal is to be 135 lbs. I do however have a couple of questions. I am planning on doing Body Beast which is a Beachbody program. I am currently doing the Turbo Cycle. To maximize my results should I stay with turbo cycle or should I do the extreme cycle? Body beast is a weightlifting program. Should I also include cardio? If yes on what days? LC or HC? Thank you

    • Team Powell - October 24, 2016

      Hi Angel: You can do either the Turbo Cycle or the Extreme Cycle – both can help you reach your goals. Since you have all of Chris and Heidi’s books, I’d try the Extreme Cycle. And cardio is very important for weight loss, and Chris and Heidi recommend up to 60 minutes Monday-Saturday on the Extreme Cycle. You can do this! 🙂

  41. Tonya - October 12, 2016

    Please help. I currently weigh 270 pounds, and I would like to lose half of my body weight. How do I start? I am so discouraged. I was diagnosed with a brain tumor two years ago, and I have since had two brain surgeries and a course of radiation. I want to be healthy again, to feel better and to be proud of who I am . Do you think it’s possible to get the same results on my own as the people achieve on the tv show? Please help.

    • Team Powell - October 13, 2016

      Hi Tonya: All the steps you need to achieve your own transformation goals are in this post (be sure and follow all the links within the post)! I’d discuss the program with your healthcare team first and then follow any modifications they might recommend. You can do this! 🙂

  42. Christina - October 11, 2016

    I recently purchased Extreme Transformation and like what I’m reading, it’s reinforcing what I already know and explains the why! I have been on a program where I eat the same 5 meals for weeks at a time. I’m ready for a more long term approach to meal prepping. When I start my first cycle can I have the same meals for the high carb days and the same meals for the low carb days? Are there specific meals recommended to eat when I have the same breakfast, snack, lunch, and dinner? Thanks for your help!!

  43. Juliane - September 15, 2016

    Bom dia! Me chamo Juliane e sou do Brasil. Cheguei até aqui depois de tanto procurar algo para me motivar a voltar ao foco, tentar emagrecer de verdade, e encontrei videos sobre o programa quilo por quilo (como é chamado aqui no Brasil, e fiquei boba com as transformações que vocês fazem com essas pessoas! A questão é que luto com a balança desde muito nova, e nada que fiz até hoje me fez chegar ao meu objetivo: 55 kg. A questão é que vendo esses vídeos fiquei até com vergonha, pois meu caso não é tão extremo como o da maioria dessas pessoas que vi nos vídeos, estou atualmente com 71 kg, ou seja apenas 16 kg acima do meu peso desejado, tenho 1,55 de altura o que torna as coisas mais difíceis, sou muito baixa! E tudo o que já fiz até hoje não me fez emagrecer, perco 10 kg e depois ganho tudo novamente. Tentei encontrar todas as temporadas para eu assistir mas não encontrei em lugar algum dublado, e na minha tv a cabo também não está passando. Então tenho dois pedidos, primeiro onde posso comprar os vídeos das temporadas e esses livros vocês tem ele traduzidos para o meu idioma? Preciso muito de ajuda, e espero poder contas com vocês!

    • Team Powell - September 15, 2016

      (Traduzido usando o Google Translate) Hi Juliane: Obrigado por seu comentário! As estações do show não estão disponíveis para compra, e, infelizmente, o livro não está disponível em Português. Eu sinto muito!

  44. Joce - August 28, 2016

    Which book should I start with?

  45. Barbara E. Scruggs-Warren - August 26, 2016

    Hello Heidi and Chris,
    I admire both of you for your compassion to help others. Well, I am lost when it comes to weight loss, I am now 75+ pounds overweight–and climbing. I have no support groups and that is not going to happen, especially where I live-isolated. I am over 55 and I have a health condition that has made losing weight a battle–I am now losing at a secular rate.

    • Team Powell - August 27, 2016

      Hi Barbara: Many people with different health issues have found success on Chris and Heidi’s carb cycling program, and all the links you’ll need are in this post. I’d suggest you discuss the program with your healthcare team first and then follow any modifications they might recommend. You can totally do this! 🙂

  46. barry - August 21, 2016

    hi my name is barry 39 years old from holland.
    i have been heavy almost all my life,and the last couple of years it has become really bad,i am morbid obese.
    i was 180 kilo,s and hadt a lot of problems with walking ,talking,and even breathing.
    when i saw chriss on the tele ,my switch went on,and i started working out.
    now 4 months later i have lost 30 kilo,s.
    Now i,m at a point where i can work out whatever i want but nothing happens,and i wanna lose alot more ,my goal is 100 kilo,s
    do you have any food tips,and work out tips,my body is asking for food because i,m a verry big person,
    but i dont wanna give in

    • Team Powell - August 21, 2016

      Hi Barry: Congratulations on losing 30 kilos! All the steps you need to continue on your transformation journey are in this post. Choose a cycle, and go! You can do this!

  47. Hals - August 11, 2016

    Hiya!!

    Please help me!

    Im on Phase 2 of the Extreme Transformation Book and i can see a difference in my fitness level (much better). My only concern is im not sweating as much (in cardio) as i did in Phase 1. Is this due to my heart zone? Does it change? I still keep it above 120bpm (actualy i keep it above, my average is 140-160) but i still dont sweat much.
    My question is, does the average heart rate change over time due to fitness level? Or shall i just continue as im doing even though i hardly sweat as before?

    Thank you!!! Bless you

    • Team Powell - August 11, 2016

      Yes, your heart rate can improve as your body gets more fit, so you might need to adjust your intensity for this.

  48. Hals - August 2, 2016

    Hiya,

    Am i cheating if i do 1 hour of cardio a day but i break it into 3 seperate times of the day? I do 20 minutes in the morning, another 20 minutes before lunch and then another 20 minutes before dinner. Is this fine and does it count as 60 minutes in a day?

    Thank you!

  49. Diana VanBuskirk - July 30, 2016

    Heidi and Chris,
    My name is Diana and I’m 47 yrs old. I have had a weight problem for 90% of my life, I have a lot of physical problems that I don’t know how to help me to get to my goal weight. 3 Years ago I had the gastric by pass and I started out at 500 pounds and got down to 308. However I have jumped back up to 355 pounds. I have a lot of problems with my knees and my shoulders. I have a lot of excess skin from my weight loss but I have to loss a lot more before I could have skin removal but I don’t know how I can exercise with the knee and shoulder pain that I live with everyday. My eating regimen is not that good either. I like my sweets.
    I have done a lot in my life that I’m proud of. I left in a abusive relationship. I am a single mother and have raised my daughter on my own. I told God if he helped me out of my relationship I would be fine being single for the rest of my life. So I raised my daughter with no men in my life. But food became my partner. Now that my daughter is 19 yrs old. I would like to find someone and have a relationship but no man would ever find me attractive with being 355 pounds.
    I really need your help so that I can learn how to loss this weight without damaging my knees any more.
    Sincerely,
    A Broken Women

    • Team Powell - July 31, 2016

      Hi Diana: Thank you for sharing your story with us. All the tools you need to begin and achieve your transformation are in this post! It would be good to discuss this program (or any nutrition and exercise program) with your healthcare team first and then follow any modifications they might recommend for your health issues. You can do this!

  50. Rafael Santiago - July 25, 2016

    Please I need help. Seriously please help me. I want change. I started one year ago BUT I CAN’T drop more weigth. I feel disappointed and frustrated. please I never didn’t something like that but, I feel realy bad. before my weight are 345 pounds and after one year and five months is 288 pounds. If real that you real this thing please help me

    • Team Powell - July 26, 2016

      Hi Rafael: All the steps you need to continue on and achieve your transformation are in this post! And be sure and check out all the links within the post too. You can do this! Just take one baby step after another, and congratulations on all those pounds you’ve already lost!

  51. jerah metcalf - July 25, 2016

    Hi there… my biggest problem is getting together a food menu!! Do u have a menu that will help me plan my meals out for the week.. i just don’t know what foods for all the meals and if I had this I know I would she’d the weight. If it helps I am doing the easy carb plan.. if u can help me at all that’d be great!! Thx, jerah michele!

  52. Hals - July 25, 2016

    Hiya Heidi,

    Hopefully u can cheer me up. Having a bad day. Im on my 2nd week of your ‘Extreme Transformation’ book and i love it. 1st i pushed myself and did more than the 5 mins minimum everyday (up to 30mins). Today i did only 10 mins minimum and im on my second week. Could i still lose weight at this rate if i just stick to the minimum? I know i can do more but i am feeling low with lifes distractions.

    Thank you so much!

    • Team Powell - July 25, 2016

      Hi Hals: You can lose weight with a minimum of exercise, but the pounds will come off faster the more movement you can get in. Maybe make a promise to yourself to get in 15 minute of exercise a day. You can do this!

  53. Natalie - July 19, 2016

    Hi from The Netherlands,
    I have all 3 books. Read the first 2 but didn’t do anything with it. Currently reading the 3rd one and it’s time to actually do more than just read it. But my biggest struggle the past almost 2 years is… i can’t even keep the most simple tiniest little promise to myself. No matter what the subject. It frustrates the hell out of me and it scares me. I will have to find my transformation team online. So i was wondering if there is a forum or a community page you guys have besides the facebookpages and this website where like minded ppl can come together and chat and help each other out. I think i do have a super friend irl but i will have to talk to her first to see if she is willing to take on that role.

    Thank you!

    • Team Powell - July 19, 2016

      Hi Natalie: We don’t have a community page besides right here on this blog and on Facebook, but both can be helpful! You can do this!

    • Ashley - July 24, 2016

      That would be me!

    • Kristen - August 16, 2016

      I’m the same way too! I’ve bought and read, re-read all of Chris’ books and watched Heidi everywhere I could find her. I go in and out due to health problems but maintain the diet fairly easily! I just can’t keep my promises to myself for working out. I have no income so can’t get health club membership or pay a trainer. I need to figure out how to do this! I love reading all the REAL TALK HERE. Thank you, Natalie!!!

  54. Hals - July 15, 2016

    Hiya,

    According to the ‘Extreme Transformation’ book, how many servings is each recipe?

    Thank you!

    • Team Powell - July 15, 2016

      Hi Hals: Unless it says differently, each recipe is one serving. 🙂

  55. Hals - July 15, 2016

    Hius Heidi,

    Just bought the ‘Extreme Transfornation’ book and so excited to get started. However im feeling a bit overwhelmed by the recipes in the book as im not really familiar with many of the ingredients. Would it be such a big deal if i just change things a little? (This is mainly referring to the seasonings) Any tips would be highly appreciated please!

    Thank you so much!!!

    • Team Powell - July 15, 2016

      Hi Hals: You can change the seasonings if you’d like as long as they are no-calorie seasonings. And here’s a post that offers several meal planning options for the Extreme Cycle: http://heidipowell.net/10617.

  56. Lauren - July 14, 2016

    Hi Heidi, my name is Lauren and I’m looking to not only get myself healthier but also my family. I suffered a bad knee injury 8 years ago and opted to not have surgery. I went from being extremely active, running 3-5 miles a day to hardly being able to walk. The transition from active to nothing really took a toll on me and I have gained 50 pounds over the course of 8 years. I had surgery 2.5 years ago which helped eleviate the pain and get me a little more active again. I was doing really well trying to eat healthy and being able to actually move after the surgery and then I had my second son. At 1 day old he was diagnosed with cancer and we have spent the last 22 months taking care of him and his needs. My needs were put on the back burner and everything I had lost, about 30 of the 50 pounds came right back. Part of the problem I have is that from the injuries I had, I have developed arthritis in both my knees that keeps me from really being able to walk some days. I need help finding a great way to get my entire family healthier, what is the best way to get a family to start making healthier choices? I guess I should say my oldest is 4 years and my youngest 22 months and the biggest kid of all, my husband, is the hardest to get to try healthy foods. I mentioned quinoa once and he about fell out of his chair. Thank you!

    • Team Powell - July 15, 2016

      Hi Lauren: Thank you for your comment, and we hope your little one is doing better. All the steps you and your husband need to begin and achieve your transformation are in this post, and please discuss this program with your healthcare team first and then follow any modifications they might recommend, especially where exercise is concerned. For your kids, they will follow your example as you begin to incorporate healthy habits into your own life; however, for nutrition, they need proteins, carbs, and healthy fats at every meal, so please keep this in mind. And hopefully, your husband will follow your example too. 😉 You can do this!

  57. rob hay - July 10, 2016

    hello from across the pond in merry old england

    this is for chris
    hi chris
    how do i find my motivation back for me to get back down the gym. i am a 37 year old guy who weighs 290 lbs, i did go to the gym 4 days a week before i had personal issues ,i need to get back into things but i just can not find my mojo. please can you give me any tips.

    your shows are great

    many thanks
    rob

    • Team Powell - July 10, 2016

      Hi Rob: There are some great tips in this post, and I’d start with the part about promises. These truly are Chris and Heidi’s #1 transformation tool! You can do this!

  58. Elizabeth - July 8, 2016

    Hi Chris my name is Elizabeth and I’m 32. And I’m 5’9. I weight is 300+ I’ve tried everything to lose the weight.. my thigh. Arms. Legs. And tummy that kills me the worse.. my goal is to lose 150+ I need your help..

    • Team Powell - July 9, 2016

      Hi Elizabeth: Thank you for your comment! All the tools you need to begin and achieve your transformation journey are in this post! Make that first promise to yourself, choose a cycle, and go! You can do this – we believe in you!

  59. Veronica - July 6, 2016

    Hi Chris and Heidi, I’m actually only 13 and about 5’1 and weight 118. I’m really ashamed and concerned, i’m currently on a diet but for my age i dont know the kind of excersises or anything. Im really ashamed of my thighs and i know you cant target a part of your body but if i do a diet and excersise am i gonna be able to lose my inner/outer thigh fat?

    • Team Powell - July 7, 2016

      Hi Veronica: Here’s a post that Heidi wrote specifically for teens, and I hope it can give you some ideas on how you can develop those health habits that will benefit your now and throughout your life: http://heidipowell.net/7201. You can do this!

  60. Christi - June 27, 2016

    Heidi- Do you all have some one in Knoxville TN to come train staff of 3 Medical Clinics in Extreme Weight Loss?

    • Team Powell - June 28, 2016

      I’m so sorry, but we don’t. But they can learn about Chris and Heidi’s carb cycling program with all the tools in this post!

  61. Jannet Dunphy - June 27, 2016

    Hi chris and Heidi … I have a question for you guys.. I didn’t really want to write on a site where everyone can read it.. I’m sort of a private person when it comes to weight. I was hoping your site would give me a private email to write to you.

  62. tracey - June 24, 2016

    Please help me my name is Tracey Moss I’m from Mississippi. I live in walnut grove me I need help losing weight. I am really struggling with losing weight.I hope to here from you soon. I’m 23years old.

    • Team Powell - June 24, 2016

      Hi Tracey: All the steps you need to begin and achieve your transformation are in this post! Begin today by making and keeping that first small, simple promise to yourself. Then choose a carb cycle and go! You can do this!

  63. N. J. Hodge - June 23, 2016

    I need help from the Powell’s in a huge way. Being fat all my life has me feeling depressed and sad and a bit reclusive. Work and home are the 2 places that I hang out. Friends would say oh your not fat but then they fit into a size 6 or 8 and I’m a size 22 (heading for 24) so how can they relate to how I feel? Responsibilities of taking care of my family including my elderly mom who can’t walk and has Alzheimer’s have taken the life out of me. I’m not living I’m just here doing it for everyone else but me. Because I am in the Caribbean I’ve not been able to order your books but what advice would you give to someone who is age 44 (but feels 65), weighs 295lbs (but would love to weigh 150) and eats hardly anything but still everything wrong (because its adding up on the scale)? I cry a lot because this is not how I want to live (as a fat person) but I don’t have a clue on how to not only start (cause I’ve done that MANY TIMES) but how to maintain what I have started and to achieve that ultimate weight loss goal?

    J
    Caribbean

    • Team Powell - June 23, 2016

      Hi J: Thank you for sharing your story with us. All the tools you need to begin your transformation journey are in this post! Be sure and follow all the links within the post too. Step #1: Make and keep that first promise to yourself. Then choose a cycle and go! You can do this!

  64. Stacy - June 22, 2016

    Hi 🙂 I’m 43, 5’5″, and 150lbs. I usually weigh around 125lbs and have been pretty active the majority of my life. Over the last 2 years I’ve suffered from a bit of depression, started smoking again,cand began emotional eating. I don’t know where to start with this carb-cycling program… I want to jump right in but am nervous about overdoing it and having a setback because I went too far too fast. I’d love to carb cycle at the extreme level for the fastest weight loss, however I also want to do it in a healthy way… where do I begin?

    • Team Powell - June 23, 2016

      Hi Stacy: No worries! I’d start with making and keeping that first small, simple promise to yourself (link in this post). Then choose a cycle, and go! Just take one baby step after the other, and you’ll achieve your goals. You can do this!

  65. Hals - June 22, 2016

    Would you advise exercising when fasting? If so how much?

    • Team Powell - June 22, 2016

      Probably not. You body needs nutrients and energy for all the work you do when working out.

  66. Melek Ebru - June 22, 2016

    I am a 21 year old girl from Turkey. My height is 5 feet 6 and my weight is 293 pounds. I need help. I’ve bought an elliptical machine but whenever I workout on it, it gives me a headache and I literally cannot stop eating and smoking. Since I smoke I cannot workout well. Any hints?

    • Team Powell - June 22, 2016

      Hi Melek: You can find all the tools you need to begin and finish your transformation journey in this post, and be sure and follow all the links within the post too. And please discuss this (or any) nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You can do this!

  67. Susan Pendleton - June 22, 2016

    I need info that doesn’t seem to be addressed in the book. I am about 70lbs overweight I have fibromyalgia, I am bi-polar and have some others health issues, I am not physically able to do many exercises, I have had a new hip in 2015, is there any way to get a more in depth weight loss program that is more suitable to me and my mental and health issues. My routine needs to be the same, carb cycling may be very difficult and add some depression if not able to stick to it each day. Heidi and Chris are so knowledgable if anyone could point me in the right direction I feel it would be them. Thank you for any help you can give. Susan

    • Team Powell - June 22, 2016

      Hi Susan: It’s best to discuss this program with your healthcare team and then follow any modifications they might recommend for your health issues. They are the best ones to help you since they understand your exact issues and can work with you on a one-on-one basis since it’s very difficult to put together a one-size-fits-all program for those with health issues since what works for one person can be dangerous for another. We wish you the best – you can do this!

  68. Hals - June 22, 2016

    Hiya Heidi,

    Was wondering if I can somehow use this approach whilst fasting from sunrise to sunset? If not then what plan do you advise for when I’m fasting?

    Thank you in advance!

  69. Zachary Riley - June 21, 2016

    Hi I’m Zachary and I’m overweight. I’m trying to get into the Air Force but I need to loose over 70 pounds and that isn’t easy for me. I need help. When I was in High School I was in the AFJROTC progam and I knew for sure that being in the Air Force is what I wanted to do. My goal is to be an MP (Military Police). My weight is what stands in the way of me and my dream and I need help. I need to get out of my parents house and start my life and right now I can’t because I don’t have a job to pay for college. I need your help. Any advice will help and please, don’t be too harsh.

    • Team Powell - June 21, 2016

      Hi Zachary: What an awesome goal! All the tools you need to begin and complete your transformation journey are in this post. Begin today: make and keep that first promise to yourself, then choose a carb cycle, and go! You can do this!

  70. Brittney - June 20, 2016

    Hey Heidi and Chris,

    I just want to say that what you guys do is AMAZING. I watch your show every morning for inspiration – even repeats. I’m actually watching it right now. 🙂

    I have been on my own journey since I started college and I have lost well over 80 pounds and I’m still losing! Thanks for the inspiration and the work that you guys do. It is incredible.

    Wishing you the best!

    Brittney G.

    • Team Powell - June 20, 2016

      Hi Brittney: Congratulations on losing 80 pounds – that’s awesome!!!

  71. william - June 13, 2016

    bonjour, je m’appelle william, j’ai 39 ans. J’ai toujours fait du sport. J’ai été militaire, agent de sécurité puis ambulancier. Dernièrement, j’ai eu un accident du travail ( 2 hernies discales dans la région lombaire). Les médecins ont découvert que j ‘avais de l’arthrose, un spondylolysthesis et une névralgie cervico brachiale bilatéral avec paresthésies. Je pèse prés de 120 kg pour 1.73 m. La perte de mon travail m’a brisé, je tiens pour mon fils de 3 ans. Je me rend bien compte de la distance et de la barrière de la langue. J’aurai besoin d’aide de la team powell s’il vous plait pour retrouver un poids plus acceptable.

    • Team Powell - June 13, 2016

      Hi William: (Traduit en utilisant Google Translate) Merci d’avoir pris le temps d’écrire à Chris, Heidi, et l’équipe de Powell. Vous pouvez en apprendre davantage sur le programme carb cyclisme Chris et Heidi – le même programme qu’ils utilisent sur le spectacle – dans ce post: http://heidipowell.net/9060. Et s’il vous plaît discuter de ce programme, ou tout autre programme de nutrition et d’exercice, avec votre équipe de soins de santé d’abord et ensuite suivre les modifications qu’ils pourraient recommander. Nous vous souhaitons le meilleur que vous commencez votre voyage de transformation – vous pouvez le faire!

  72. Zoe - June 10, 2016

    Hi Team Powell,
    I am not overweight, but I am having a lot of difficulty with toning. Over the past year I have gone from 145 to 118, back up to 125 in recent months. My goal weight is 115, since I am quite short, and that’s a decent weight for my height. I know 125 is not overweight, but I am highly struggling with body confidence. I have a good amount of fat still on my stomach. I’ve been working out slowly trying to gain a good ability to work out for longer times, and I’ve been struggling to get back into eating smaller portions. I eat fair. I normally don’t give into my cravings but recently I have not been able to control myself. I live around unhealthy people, who eat very unhealthy. There is always junk foods around, and I can’t seem to control myself sometimes. I’d really like to get rid of my pudgy stomach, but need more dieting advice, and a good work out that will do everything for my body. I’m still searching for my will power to start running. It’s very difficult.

    Thank you.

    • Team Powell - June 10, 2016

      Hi Zoe: All the tools you need to achieve your transformation goals are in this post! And be sure and follow all the links within the post too. You can totally do this!

  73. Debbie Baker - June 10, 2016

    Heidi I have health issue that prevent me from working out. I have Dialated Cardio Myopathy. Left side of my heart is not working. An is weakening. I was wondering is there anything else i can do to lose the weight. I have gained about 40 lbs. since diagnoses back in 2011. Please help.
    [email protected]

    • Team Powell - June 10, 2016

      Hi Debbie: So sorry to hear about this. ☹️ I’d talk with your healthcare team and then follow their recommendations for exercise. They are the best ones to help you since they understand your exact issues and can work with you on a one-on-one basis. And remember, good nutrition is a huge part of weight loss, so stick to your eating plan, workout as directed by your docs, and you can do this! We wish you the best!

  74. Andrea McQuade - June 3, 2016

    Hi Team Powell

    It’s Andrea here from the UK again!!! Thanks for your quick reply re UK products. i’ve a couple more questions please!

    1. the protein cereal available here is only 7.6g per 30g serving is that not enough?

    2. I can’t find low sugar BBQ sauce – whats the highest carbs i can go to on this so i can check the nutritional info on the BBQ sauce we have here to see if its ok to use.

    3. Protein powder – i haven’t a clue which to buy. can i just use a regualar protein powder rather than diet/lean protein powder?

    4. Ezekiel pancake mix – can i use a regular pancake mix or does it have to have a high protein content?

    thanks for you help in advance! and keep up the good work.

    Andrea x

    • Team Powell - June 3, 2016

      Hi Andrea: Let’s get you some answers! 1. As long as you’re also eating a full protein serving, this cereal should be okay. 2. Each cause can be so different, so choose the one with the lowest sugar count and use it sparingly. 3. Chris and Heidi recommend low-fat, whey-based powders with between 15-20 grams of protein and less than 5 grams of carbs per serving. 4. It’s best to use protein pancake mixes. There are some great protein pancake and waffle recipes on this blog (search for pancakes and waffles to find them). 🙂

  75. CHRISTINA - June 2, 2016

    I live in the UK, so I know that there is nothing you can do for me. But I have seen your program here at home, just I’m hoping for some advice. I’m pretty desperate now, my GP had said I’m at a dangerous level. Here is my problem, I weigh 19 stones (don’t work in Kilograms over here), suffer from asthma. Have chronic nasal polyps, a damaged septum. I have in the past three years adopted a beautiful little girl (oops along with my husband, lol). The GP has warned I won’t reach 40, I’m 38 years old now! I am currently waiting to have my polyps removed and facial reconstruction done. But they won’t touch me, due to my high weight issue. I feel lost, and utterly cut off from all hope.

    • Team Powell - June 2, 2016

      Hi Christina: I’m so sorry to hear about all you’re dealing with. 🙁 All the tools you need to achieve your transformation goals are in this post, and be sure and follow all the links within the post too. And please discuss this program with your healthcare team first and then follow any modifications they recommend. Make that first promise to yourself, choose a cycle, and go! You can do this!

    • Kassy - June 23, 2016

      Hugs to you my dear!! I am touched by what you are going through. We are hear for you and just take one thing at a time. I need to take my own advice sometimes. You can do it!! I’m rooting for you!!!

  76. Andrea - June 1, 2016

    Hi Team Powell

    I posted last week but can’t see if you have replied to me so i am posting again – with a couple more questions!
    i live in the UK and have bought the extreme transformation diet but i am struggling with getting hold of some of the brands named in the recipes, such as the ezekiel bread and kashi cereal do you know of any UK equivalents please?
    thanks
    Andrea

    • Team Powell - June 1, 2016

      Hi Andrea: You can buy items that are close in nutritional value to these products. Any whole grain bread should work that has around 80 calories, 15g carbs, 3g fiber, and 4g protein per slice, and any whole grain cereal with around 140 calories, 30g carbs, 10g fiber, 13g protein per cup should work. 🙂

  77. Shana Poole - May 30, 2016

    Hi Heidi and Chris,

    My name is Shana I am 34 years old highest weight 385 current weight 357 I so despertley need your help. I have 4 kids ages 13,11,8 and 3 and would love to be around to see them grow up, I recently have been diagnosed with Diabetes and possible high blood pressure and I believe I have caught my Diabetes early my fasting blood sugar 117 and A1 6.4. I have decided not to take the medication because I want to try and lose weight I have never had a blood sugar higher than 150 and have a clear idea my pancreas is still working just slower, I know if I don’t make a change my pancreas will stop working and I will have to start taking medications. My number 1 fear was getting Diabetes and my second fear is dying. I started my Diet April 11 weighing 376 and as of today May 30 weighed in at 357 this morning . I of course have been extreme with how I have lost the weight liquid diet and eating 1 meal and protein shakes the rest of the day. I just want steady weight lost and really don’t know the best way to go about it. I pray for you help and advice to help me get fit and reach my goal weight. Please Help ME!

    • Team Powell - May 30, 2016

      Hi Shana: Thank you for your comment and for sharing your story with us. All the steps you need to continue on and finish your transformation journey are in this post. Your first step is to make and keep that first promise to yourself (link in the post), then choose a cycle and go! And please discuss this program with your healthcare team first and then follow any modifications they might recommend. You can do this – we believe in you! 🙂

  78. Kirsty Rendall - May 29, 2016

    Hi I’m from England and I just love the show I so wish I was there in the US so I could apply for your show as I think both you and Chris are amazing the love and support you show with the people you coach is just fantastic.
    I am a 42 year old divorced mother of 3 one of my boys is autistic and my bad habits with food are having a huge impact on him. I have been a continuous yoyo dieter trying almost every duet known to man at some point in my life getting to the point of considering as well as applying for weight loss surgery just to control my food intake. Even though deep down I know this is not the answer as I need to tackle my demons and why I do it but I feel it’s like taking 2 steps forward 1 back and this is very disheartening. I would be so grateful if you could help me so I can get my life back on track and help my son too

    • Team Powell - May 29, 2016

      Hi Kirsty: Thank you so much for sharing a bit of your story with us. Chris and Heidi truly wish they could personally help everyone, so that’s why they’ve made all their transformation tools available for everyone to use to achieve their goals, and these tools are in this post. You can begin your transformation journey today by taking that first step – make and keep that small, simple promise to yourself. Then choose a carb cycle, and go! You can do this!

  79. Samantha - May 26, 2016

    Hi there. So I’m trying to lose weight, but I’m a binge eater. I’ll eat well all day, then alone in the evenings, I’ll eat anything I can. I lie about it to people that mean so much to me. But it’s so hard. I’m a dog walker, and get a good 2 hours or more a day of walking in. And I try to log what I eat. I’ve always had weight problems and I don’t think I’ve honestly ever gotten a good grip on it. While I don’t need to lose half my body weight, I definitely need to lose a good 70 pounds to be at a healthy weight. Please help.

  80. Gypsy Rose - May 24, 2016

    I am 33 and have always been over weight. I had an extremely rough childhood and food became my friend and family. Since then I know longer eat as much, however I usually eat once a day and have a truly hard self motivating. A friend of mine bought me your book Extreme Transformation in 21 days. I have started reading and trying to get everything together to start it. However I am on a really low income. Do you all have any tips how to make your 21 day plan work on a low budget? Thank you for all you do. I wish you were still taking on clients, I seriously have NO SUPPORT and that is the hardest thing for me. Do you know of any other people who might be taking on new clients that are actually affordable?

    • Team Powell - May 25, 2016

      Hi Gypsy Rose: Welcome to carb cycling! Here’s a post that can give you some great meal planning tips: http://heidipowell.net/10617. And I’m so sorry, but I don’t have any resources to share for personal trainers, but Heidi does have a great community on Facebook, so that might help! You can do this!

  81. Tim sawdey - May 24, 2016

    Hey Chris and Heidi. Love watching the show, it so inspired me! I have a long way to go but with your advice and Jehovah I know I can do this. The hardest thing is the tackicartia. I don’t know how much I can push my self but I can due an hour on elliptical and I weigh 530 pounds. I’m so excited to get healthy!!?

  82. Jodie - May 23, 2016

    Hi Heidi and Chris I am from the uk and love watching your show and seeing you transform people’s life’s x I am desperate to lose my baby weight and would love to own my own treadmill or exercise equipment but can’t afford to and getting out with my baby is hard at the moment . The people you help are lucky to get the equipment donate tend to them and I think that’s a lovely thing to do x if you have any tips for helping me lose weight that will be fab thankyou

    • Team Powell - May 23, 2016

      Hi Jodie: All the steps you need to begin your transformation are in this post! And Chris and Heidi’s exercise program requires no equipment, so you’re good to go there too. You can do this!

  83. Bridget - May 21, 2016

    Was needing to know what is the best approach to take on loosing weight at a desk job? I sit for 8 to 9 hours 5 days a week. We at the office have tried a minute exercise on the hour, but the phone rings all day and so most days I might get that in 2 or 3x. I run 3 to 5 days a week, 4 miles each run. Advice. I don’t want to go too far from my goal weight without stopping this now. I am a mom of 3 older children and we are pretty involved I’m every aspect of their lives. HELP US OUT PLEASE.

  84. Angelica Americano-Sanchez - May 19, 2016

    Hello! My name is Angelica,
    I have an older brother who’s been overweight for a few years now. He wants to lose weight but, he doesn’t put any effort into it. He goes to the gym for less than an hour and only uses one machine. He’s listening to his boss, who’s supposedly a body builder, and only drinking and eating things with protein. Now, he’s using that as an excuse to eat as much junk and fat foods as he wants. Saying that it’s good for him, when it’s not. He mixes different cereals, doesn’t eat any healthy meals we make, eats the wrong kinds of food before he goes to the gym and when he comes home. Just yesterday he had a mini bag of cheese Cheetos and poured A TON of Hoisin Sauce ALL over them. We’ve told him time and time again he can’t do that, he needs to start thinking about what’s best for him, if what he’s doing is helping him lose weight, and when we do, he get’s super defensive, gets upset and ignores what we tell him. He says we just don’t want him to eat, which isn’t true at all. We tell him because we love him and we know it’s slowly killing him…..The whole point in this is, well, what can we do? We need help…he needs help…….he’s getting worse and worse….gaining more and more instead of losing what he wants…..please help us, a suggestion, something……he won’t follow meal plans, he won’t put any time and effort into exercising and he wont leave the unhealthy foods for anything……any help, tips, anything would be great….

    • Team Powell - May 20, 2016

      Hi Angelica: We know it is difficult to watch a loved one struggle with his obesity or health challenges. Remember that ultimately the transformation has to come from within. You cannot do this for your brother—he truly has to want it for himself. One thing you might try, and this is the first step Chris and Heidi take with every single client they work with, is to have him make and keep small daily promises to himself. This promise doesn’t even have to be health related – the important thing is to build his confidence and personal integrity. Read about the process here: http://heidipowell.net/8679. When he is ready to start his own transformation, have him check out Chris and Heidi’s carb cycling program, and he can learn more about this program here http://heidipowell.net/9060. We wish him the best – he can do this!

  85. stephanie campbell - May 19, 2016

    this will be a challenging case **** i hope you read this and can me give me good advise, i watch your show chris, extreme weight loss…very insipring! I am 43,,,always been in good shape. last year i was struck with gullblatter disease. i had surgery but my weight and belly bloat has never went down, its been a year later and still the same 🙁 i dont know what to do. i eat healthy, most of the time. veggies, fruit, cottage cheese, yogurt, grilled chicken…nothing is working 🙁 i excersize like 4 days a week, 30 min or more if possible. im 5’3 and weigh 160 my normal weight has always been 130. its very frustrating for me. im depressed but all the anti depressant make you gain weight, which is ridiculous to me! im getting married next year…i want to b at my goal weight at a 130 pounds. what advise can you all give me?? i dont know what to do …im at a loss. i think my gullblatter ruined me forever! steph

    • Team Powell - May 20, 2016

      Hi Stephanie: It sounds like you’re definitely on the right track! This post contains information about Chris and Heidi’s carb cycling program, which is the same program they use on the show, and I hope you can find some things you can add to what you’re already doing to help you achieve your goals. Please discuss this program, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they might recommend. You can do this!

  86. Leah Morgan - May 19, 2016

    Hi I am a 38 year old female that weighs around 230 at 5’4″. That isn’t the hard part, I am also a T6- T7 spinal cord injury survivor, that is currently paralyzed from the waist down. This weight gain came on fast. I have been on a weight management program through my dr. at a 1,000 calories a day and taking 34mg of adepex a day. I go to the gym 3 times a week, but there has been no progress. My dr is refering for weight loss surgery and that is the last thing I want. I am wondering if the Powells have anything set up to help someone like me?

    • Team Powell - May 19, 2016

      Hi Leah: It sounds like you’re definitely on the right track! Chris and Heidi aren’t taking on clients right now, but you could discuss their carb cycling program (outlined in this post) with your healthcare team and see if there are any things you can add to what you’re already doing to help you achieve your goals. We wish you the best!

  87. tori - May 17, 2016

    hi heidi, my name is tori b, im struggling with my weight. im 80 pounds over weight. im trying to figure out how to put a diet and exercise into my extremely busy life. im a single mother, who works part time and also goes to school. im usually on the move and dont have time for meal prep so i end up eating fast food. ive tried portion control, the white meat diet, drinking lots of water. im just trying to find the best, fastest and healthiest way to lose weight. please email me and let me know if you have any ideas, it would be greatly appreciated. all my love to you and chris, sincerely tori b

    • tori - May 17, 2016

      i would also like to add that i have trouble with motivating myself and i have no outside help from family or friends. i just want to be fit and healthy for my son and also myself.

    • Team Powell - May 18, 2016

      Hi Tori: Everything you need to begin your transformation journey is in this post! And be sure and follow all the links within the post too. And remember, it really is all about making and keeping those small promises to yourself (link in the post) and taking those baby steps one after the other. You can do this!

  88. Jodi - May 17, 2016

    Wow – when you look at the number of people you have touched and helped on their journey, it is pretty incredible.

    I have watched the show(s) for a long time and try to learn something from each one.

    As with each individual, all our stories are unique – for me, I still weigh close to 300 pounds (that is with losing over 140 pounds over the last few years). I have a personal trainer, a palates instructor, and a team focused on helping me – but the challenge is that I have 4 herniated discs in my lower back and while they want to focus on rehab type exercises and activities, I just want to go harder/do more.

    I want to lose at least another 120 pounds, and I don’t know how to get there.

    • Team Powell - May 17, 2016

      Hi Jodi: It sounds like you’re doing awesome! You can get all the info about Chris and Heidi’s carb cycling program in this post, and I hope you can find some things you can add to what you’re already doing. For exercise, it’s best to discuss any exercise program with your healthcare team since you do have some back issues and then follow any modifications they might recommend. You can do this!

  89. élisé-vouimba marie-françoise - May 16, 2016

    hello,
    I am a mom of 2 children of 7 and 12ans, I work. I am going to ask for the divorce. Since 10ans, I gain confidence little by little in me. I took 25 in 30 kg since my marriage which is toxic, I am to harass every day.
    Help me to lose this weight which empoisse me.
    I am French and do not know to read English.
    Have you some documentation in French?
    I would like to follow 1 program in private hospital : what’s the rate please.
    Regards

    • Team Powell - May 16, 2016

      Hi Elise: Chris and Heidi would personally love to help everyone, but they’re not taking on clients at this time. That’s why they’ve made all their tools available for all of us to use, and you can find these tools in this post. Unfortunately, we don’t have French translations of anything, and I’m so sorry about this.

  90. Amber - May 14, 2016

    Hi, I am 26 years old I weigh 245lbs. I don’t eat a lot.. I can’t seem to lose much weight I joined the gym and lost 20 lbs but then it stopped. . I’m not sure what else I can do. I ask for help will the time and I’m turned down. I stay depressed and that doesn’t help. I don’t know what I need at this point.

    • Team Powell - May 15, 2016

      Hi Amber: All the steps you need to begin and achieve your transformation goals are in this post! You can begin today: Make that first promise to yourself, choose a cycle, and go! You can totally do this!

  91. Vicki Pruitt - May 12, 2016

    Hi my name is Vicki Pruitt I am 53 years old and I am battling a losing battle with by weight I lost my mother 13 years ago and went into a state of depression then I had renal cell carcinoma and fought and won that battle then I had a daughter who was a herion addict and I fought for 6 years to keep her alive I am proud to say she has now been drug free for almost three years during this time I went through a difficult divorce and lost my best friend to save my daughter now I don’t know how to get my life back on track I weigh 255 pounds my ideal weight is 130 pounds! I just want a life and I don’t have one I stay depressed GI need your help and inspiration please help me!

    • Team Powell - May 13, 2016

      Hi Vicki: Thank you for your comment, and I’m so sorry for all you’ve been through lately. All the steps you need to begin and finish your transformation journey are in this post, and you can begin your journey today! Make that first promise, choose a cycle, and go! And as with any nutrition and exercise program, please discuss this program with your healthcare team first, and then follow any modifications they might recommend. You can do this!

  92. Nicole - May 12, 2016

    Hi!!!!
    Mother of 2 pretty awesome kids and shy of my 30th birthday “yikes”
    Always been in shape always active always been in the 120-130 lbs area and now close very close to my 30th birthday I find my self 160 lbs and I’m keep trying to watch what I eat I’ve quite drinking soda and eating out at fast food restaurants it’s been over 5 years I feel amazing right after more energetic but the weight keeps coming on…. I don’t eat chips well I should say I don’t buy them but if I’m out at family or friend I’ll nibble on some I feel like I’ve been trying to buy good foods I’ve cut my portions in half or I listen to my body don’t eat till my plate is empty I eat till I feel full I’m frustrated cuz I know if I eat better and the right foods I’ll lose weight but I read so much about it and it sometimes it becomes so confusing some day u can eat this other say no it’s bad and I’m over here like what am I to eat ice cubes??? I don’t want to put more weight on I want to get down to 130-135 and I don’t know who 🙁

    • Team Powell - May 13, 2016

      Hi Nicole: Everything you need to begin and achieve your transformation goals is in this post, and be sure and follow all the links within the post too. Pay special attention to the part about promises – these are truly the key to achieving any goal! You can do this!

  93. Kim - May 11, 2016

    HI I’m 53 mother of 3 great kids and grandmother of 3 sweet grandbabies. My youngest son is getting married at the end of June and would like to look nice in my dress. Can you help with exercises to help tone up my stomach?

  94. Melissa Barger - May 10, 2016

    Hi, My name is Melissa. I am 59 and have recently been diagnosed with type 2 diabetes. I also found out that my liver is over 3 times the normal size. My doctor says I need to lose lots of weight fast to reduce the size of my liver. I am 5’2″ and weigh 205lbs. He suggested diet pills until I can see if my insurance will forgo the 12 month waiting period for weight loss surgery. I am not fond of the idea of surgery. What do you suggest, to lose weight the fastest healthiest way?

    Thank you,
    Melissa

    • Team Powell - May 11, 2016

      Hi Melissa: It’s best to discuss this with your healthcare team and then decide what would be best for you. In the meantime, you can follow the steps in this post to get you started, just be sure and run the program by your doc first. We wish you the best!

  95. Lisa Rose - May 9, 2016

    Hi I’m Lisa a 41 Year old who currently weighs 290lbs 🙁 I live in the UK and have been recently watching the programme ‘Obese-A Year To save My Life USA’. I feel so inspired by the results and how those people change their lives, that I want to do something about mine now before its too late. I have been reading this page and the links and have ordered the books ‘Extreme Transformation’, ‘Choose More, Lose More For Life’ and ‘Carb Cycling Recipe and Diet Book’. There is a lot of information to read about and wondered if these 3 books will set me up to take on the approach to losing weight and gaining fitness you guys promote. Or if there is anymore information I will need too. Thanks in advance
    Lisa

    • Team Powell - May 9, 2016

      Hi Lisa: Everything you’ll need is in the books. I’d start with “Extreme Transformation,” as it contains the newest carb cycle, the Extreme Cycle. I’m not familiar with the “Carb Cycling Recipe and Diet Book,” so you’ll want to make sure any recipes in this book follow the guidelines for meals in Chris and Heidi’s carb cycling program. You can do this!

  96. Amy - May 7, 2016

    Need your help Hedi I need to loss 201.4 u can help please

    • Team Powell - May 8, 2016

      Hi Amy: All the steps you need to begin and achieve your transformation journey are in this post, and be sure and follow all the links within the post too. Make that first promise to yourself, choose a cycle, and go. We know you can do this!

  97. Stephanie - May 5, 2016

    I am a 25 year old woman from Kingston Ontario Canada. I have been over weight for as long as I can remember and for the last 2 years, I have been trying so hard to lose the weight. I hired a personal trainer, joined a couple different gyms and completely changed my eating habits. I was in a car accident a year and a half ago and although there were no “major” injuries, I suffer from chronic, crippling back pain. I have always had a hard time loving myself because I have been so unhappy with my body, but recently I was shopping with my younger brother and we were approached by a lady that decided to take it upon herself to give us some health “advise” part of which was telling me that I should lose weight. now for anyone this can be a hurtful statement but for someone that is already living the battle, this comment destroyed any confidence i had left. Now, I cant speak for anyone else but for me, having someone knock you down so much when you already feel so low makes it that much harder to make yourself feel as though you are worth the effort that it takes to lose the weight. I am not a lazy person, I work as a nurse and as a child care provider in a group home for children that have autism primarily, working 8-15 hour days as well as going to the gym after work and seeing a trainer twice a week. I dont know where to start or what to do to actually start to see some lasting results. I truly wish that you were in Canada, I would give anything for a chance to work with you on this journey to a healthier and happier life.

    • Team Powell - May 6, 2016

      Hi Stephanie: Thank you for your comment and for sharing your story with us. I’m so sorry someone treated you like that – that’s totally uncalled for! It sounds like you’re definitely on the right track, and you can find lots of Chris and Heidi’s best transformation tools in this post. I hope you will find some things you can add to what you’re already doing to help you reach your goals. Pay special attention to the part about promises – these truly are Chris and Heidi’s #1 transformation tool! You can do this!

  98. Charlotte - May 5, 2016

    I just want to say thank you. I am a fan of Extreme Weight Loss. When I started my weight loss journey, I had about 75 pounds to lose. After years of ups and downs, I now have about 55 pounds to go. For the last month my weight has varied by a pound only. I was getting frustrated, but decided to do something about it and join our local Planet Fitness, last weekend. A friend also joined. We can encourage one another to go. When I started riding the exercise bike, I wanted to take a break after only 2 minutes. But I could you saying “Push through it!” And I pedaled 20 minutes without stopping. Thank you for what you have one to help others. You have also helped me. And I love how encouraging you are. Encouragement is a key motivator for me and I am sure for many others. May God bless you and Heidi abundantly and may you know how deeply He loves you.

    • Team Powell - May 6, 2016

      Hi Charlotte: Congratulations on losing 20 pounds, that’s awesome! You are definitely on the way to achieving your goals – you can do this! 🙂

  99. sharon pires - May 5, 2016

    Hi, my name is Sharon and i’m a 42 yr old housewife and mother from Queens New York. Im 5 feet 3 inches and currently weigh 186 (last time i checked). A little over a yr ago i weighed 213 lbs and i joined a gym and went down to 183 lbs in about 6 mnths(i cut down on my portions of food and in gym i did cardio, treadmill and zumba.)..i still eat the foods i like but i know that im at a plateau now becos im not losing anymore…i know that ive slacked up on the eating and not pushing myself anymore and im often disappointed with myself now. My goal weight is 155 lbs. But i need help and more motivation. Im an emotional eater and also eat when im bored. I love cooking and trying new recipes so when im bored i cook and bake…go figure…lol. 28 lbs is not a lot to lose but it is to me. I want to lose this weight and get rid of this huge stomach but i do not want to go on a show or anything like that..i just need help with losing this weight..someone to work with me and push and encourage me. Pls help!

    • Team Powell - May 5, 2016

      Hi Sharon: Congratulations on losing all those pounds! That’s awesome! You can get some great tools to add to what you’re already doing in this blog post, and pay special attention to the part about promises. These truly are the key to achieving any transformation! You can totally do this!

  100. Jasera Smullen - April 23, 2016

    Hi Chris and Heidi
    My name is Jasera, I am 17 years old and a senior in high school and I am struggling with my weight. I am 270 pounds and I feel humiliated and disgusted in myself. I let myself go about 4 years ago and basically ate and ate and ate. I don’t wanna be like this anymore. I understand that I am way to late for a hands on transformation. But I ask that you help me with this transformation. I also know that I have to be 18 but I don’t want to live like this anymore. I would love to hear from Mr.Chris and Mrs.Heidi directly. I would rather hear them tell me that they can’t help me. Than to go through with this transformation. I need your help i can’t live this life more please help me. I just want to give up. I hate being the fat girl out of the group I hate being isolated I wanna enjoy having my friends around. I want to go to prom but I said no because I don’t want to be the center of attention and feel way worst that I do now.

  101. Oreleen - April 21, 2016

    I am a very foolish women. I thought wow.. what could I accomplish if I had a chance like this in life. All your shows show people that have an extreme weight loss to lose. What if you have maybe 40-50 lbs to lose. I feel that there is nothing out there for that. I feel like I’m on the edge for that. I see shows like my 600 lb life, but no shows that “i need to lose 40 lbs?? Like those 40 lbs don’t mean anything. I’ve always had a weight problem. I’m sure you have heard this before. Those last 40 lbs might as well be 200 lbs. Because its just as hard to lose 10 pounds then 100, if your emotional problems are the same. Hats off to everyone that lost over 200 lbs. I would just like to lose 40. Just can’t do it. I can’t help but think…Is this not the same?? I do not judge anyone that is extremely over weight, because I think that losing the last 40 compared to losing the first 40 can be just as difficult. Do i need to gain 250 lbs so someone can help me. I am so grateful that their are people out there to help people, like you do. I just wish there was someone that could look at people like me. I’m 52. I feel like nobody cares. I have been trying to lose the last 40 lbs for the last 20 years.

    • Team Powell - April 22, 2016

      Hi Oreleen: Chris and Heidi’s carb cycling program, which is outlined in this post, can work no matter how many pounds you want to lose! Be sure and follow all the links within this post, and you can do this! Make and keep that first promise to yourself, choose a cycle, and go!

  102. Jeanine Elson - April 10, 2016

    Hello Chris and Heidi, I watch your show quite often and think to myself, why can’t i do what these people are doing on my own> I have search my soul time and time again, but I come up with lame answers all the time. My husband has cancer and is also worried about my health as am I like I am his. Even though I have a few health issues, most of them can be overcome with weight loss. I am 5′ and 215. Some would think that is not a lot, but it is to me. I hate myself for being this way. For being so unfocused on fixing myself all the way so I can be the 125 woman I am supposed to be. My kids are grown and out of the house, I have 4 beautiful grandchildren and 2 boys I love dearly. I am 58 years old, too young to be like this. I haven’t been able to even walk our 2 dogs. My knees hurt using the stairs in our house so I don’t do laundry that often. Our neighborhood is a perfect walking place, with uphills and downhills, other neighbors walking. walking their dogs. I get winded walking to my mailbox. There should be no reason for all of this, I should be able to just get up and start out, I even have a treadmill at home. I plan to read everything in your blogs and internet pages to see if I can find helpful hints. Buying books right now is not an option, I am totally without a job. Than you for taking the time to listen. I pray for help soon, before I really do die. My husband needs me. Sincerely, Jeanine Elson

    • Team Powell - April 10, 2016

      Hi Jeanine: Thank you for your comment! All the steps you need to begin and achieve your transformation are in this post. Here’s the first, and probably most important, step: Make and keep that first small promise to yourself (the link to promises is in this post). This is truly Chris and Heidi’s #1 transformation tool, and it works! What will your first promise be today? Make and keep that one, and you can even report back and let us know how you did if that will help. You can do this!

  103. Sarah Pieper - April 8, 2016

    I am 40 and in a wheelchair. I am a little over 200 lbs and 4’10. I am not able to do much as far as exercise and I am not good at eating healthy. (Never been a fan of fruits and veggies) Also tend to have bowels that go from constipated to loose in a quick hurry. (hence not eatting much fruits and veggies.) I know I need to lose weight but don’t have much will power. I do good for about 3 months and then get sick of it so end up back to where I started.

    • Team Powell - April 8, 2016

      Hi Sarah: All the steps you need to begin and achieve your transformation goals are in this post. With your health issues, it would be a good idea to discuss this program (or any nutrition and exercise program) with your healthcare team first and then follow any modifications they might recommend. They are the best ones to help you since they know your exact issues and can work with you personally. We wish you the best – you can do this!

  104. michael ward - April 7, 2016

    Chris and Heidi,
    I have seen several episodes of extreme weight loss and am in need of your help.
    In 2010 I lost my father from complications of diabetes and congestive heart failure at the age of 61,
    In 2014 I was diagnosed as diabetic and told to lose weight by my doctor.
    At the age of 11, I was diagnosed with scoliosis and refused to wear a back brace,
    Currently I am 38 years old and weigh 296 pounds and am only five feet six inches tall
    Due to my refusal to wear a back brace as a child and the weight on my body, I suffer from extreme back pain and any physical movement walking running etc. hurts and causes extreme pain in my lower back (from one end to the other)
    I am tired of living in pain and am tired of being overweight please help
    .

    • Team Powell - April 8, 2016

      Hi Michael: Thank you for sharing your story with us. All the steps you need are in this blog post, and it would be best if you discuss this program, or any nutrition and exercise program, with your healthcare team first and then have them help you make any necessary modifications, especially since you do have some health issues. They are the best ones to help you since they understand your issues and can work with you on a one-on-one basis. You can do this!

  105. Mary Lavanderos - April 3, 2016

    Hi, Love your show, would love the chance to work with you guys. I’m at my wits end. I’ve struggled with my weight my whole life. I’m 62 yrs old 5’3 and 290lbs. I have high blood pressure, peripheral neuropathy, & anxiety/depression. Plus I have a few physical limitations that hold me back as well and then there’s the I work 11pm to 7am so my internal clock is off balance. I have a strong faith in God and after much prayer I feel reaching out to you is the right choice to start this journey. Please Help!!! I really feel that this is my last chance to get this right. Whether you choose to work with me or not anything you can do to help me on this journey with be received with the greatest appreciation. I thank God for all the great work you both do to reach out and help those of us who are seeking to live healthier life styles. Thank you for taking the time to listen.
    Most Sincerely, Mary

    • Team Powell - April 3, 2016

      Hi Mary: Thank you for sharing a bit of your story with us. Chris and Heidi wish they could help everyone personally, but since they can’t, they’ve mad all their transformation tool available for all of us to use to achieve our goals. You can find all these tools in this blog post. And please discuss this program, or any nutrition and exercise program, with your healthcare team first and then follow any modifications they might recommend. Make that first promise to yourself, choose a cycle, and you can do this!

  106. stacey taimuty - April 3, 2016

    I need help losing weight from Chris powell.I have had problems since high school, always got made fun of.had trouble learning from childhood illness, of having leukemia at the age of 2.was in children’s hospital for a year,had to have 3 years of chemotherapy, an 28 doses of radiation to the brain. It took to learn to walk again till I was 7, was always to sick to do anything, I’ve had a ruff life,was homeless for awhile,I seem to get sick a lot,I’m always depressed, an gained weight,I’m almost 240, please help me.724 4935413

    • Team Powell - April 3, 2016

      Hi Stacey: Thank you for sharing a bit of your story with us. Chris truly wishes he could personally help everyone, but since that’s not possible, he and Heidi have made all their transformation tools available for all of us to use to achieve our goals! All the tools you need are in this post, and please discuss this program, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they might recommend. Make that first promise to yourself, choose a cycle, and go! You can do this!

  107. Michelle - April 2, 2016

    I saw your show for the first time a few weeks ago and was so happy for the people that reached their goals and more than anything, I was touched by the genuine kindness of Chris Powell. I bought Choose more, lose more for life and am really keen to start. EVERYTHING makes sense to me and seems achievable except when I got to the food section. Then, I felt less optimistic that I can do this. Is the food list exclusive? For example, could I put honey on my yogurt? I really want to do this but the food options seem scary as I am not very good at cooking or even know what some of these foods are or even like some of them.

    • Team Powell - April 2, 2016

      Hi Michelle: The foods list is pretty inclusive, however you can eat other like-things to those on the list. If you add honey to your yogurt, you’ll want to include those calories, and keep the amount you add to as little as possible. It’s amazing how a few calories here and there can add up. And you can put your own meals together also, you don’t have to follow the recipes in the book. There’s an awesome chart in this post that can help: http://heidipowell.net/4514. You can do this! It’s all about taking those baby steps one after the other.

    • Michelle - April 3, 2016

      Thank you 🙂

    • Michelle - April 3, 2016

      Sorry to monopolize your time. I am SO MOTIVATED to start your program tomorrow. I have a realistic and specific goal with a specific date (my oldest son’s graduation) and I feel the Turbo cycle fits me. I’m totally stoked for the fitness aspect. I’ve played sport all my life and am super comfortable with it. BUT…the more I read about the food. The more confused I am getting> I know if I am going to be successful, I have to find foods I like and can prepare. A couple of questions. !. the breakfasts appear to always be protein + carb daily, however in the recipes it shows a low and hi carb day option. So I could have scrambled egg whites, bell pepper with sea salt and a little cheese on Low carb days? 2. carbs & fat never seems to be together so does that mean apples and almond butter or yogurt and fruit can never be my snack? I understand that this is about how food groups make our bodies work optimally, so I want to get the mix right, but am super confused.

    • Team Powell - April 3, 2016

      Hi Michelle: Let’s get you some answers to your questions: 1. There’s an awesome chart in this post that shows you how to put all your meals together in the Turbo Cycle: http://heidipowell.net/4514. And every breakfast is a high-carb meal (protein + carb + veggies) on both low- and high-carb days in the Extreme Cycle, so you wouldn’t want to add any fats. 2. Yes, you don’t pair carbs and fats together except on your Reward Day. Since Greek yogurt is considered a protein, you can pair it with a carb (high-carb day) or a fat (low-carb day). Hope that helps!

    • Michelle - April 15, 2016

      Things are going GREAT! I’m reaching the end of week 2 soon. A couple of questions: 1. can baked sweet potato be part of a low carb day? 2. Which exercise could I swap in for “dive bombers”, as they really bother my back? 3. would a small amount of margerine or butter on veggies be really bad? I really am not a veggie eater to start with but I’m trying.

    • Team Powell - April 15, 2016

      Hi Michelle: Let’s get you some answers to your questions: 1. Sweet potatoes are carbs, so you’ll only want to only eat them as part of a high-carb meal. 2. You can do push ups instead of dive bombers. 3. Try using butter spray instead of butter or margarine for high-carb meals, or you can use butter or margarine as a fat for low-carb meals. Hope that helps!

    • Michelle Branchaud - May 31, 2016

      Things are going AWESOME. I am on week 9 and have lost approx. 1.5 lbs/week. More than anything, I just feel great and am super motivated. I especially love the fitness component that is finally back in my life. My youngest son and I do taekwondo together and we both love it. However, last class I got kick hard in the knee and now can barely walk. It will heal in time I’m sure, but in the meantime what can I do to keep my momentum going? The thought of not doing any type of training is slightly “freaking me out” 🙂 Hope you’re having a great day!
      PS lots of people are starting to ask me what I’m doing as they are seeing the changes in my body, energy level and spirit in general. I gladly tell them all about the Powell’s 🙂

    • Team Powell - May 31, 2016

      Hi Michelle: This is awesome!!!!! But I’m sorry to hear about your knee. If it doesn’t get better soon, you might want to have your doc take a look at it. In the meantime, you should be okay to do upper body exercises, and try walking and swimming as you can. Keep your nutrition on point, and you should be good to go! 🙂

  108. Caroline Kastner - April 2, 2016

    Hi, let me start of by saying that I find your show inspiring, thank you.

    I am currently over 280lb, I could not look at the scale past that number, I guess that is going to be my first step so I have over 100 lbs to lose. I had lost 80 lbs in 6 months about 10 years ago but did not deal with the issues that lead to my weight gain in the first place ( I have been using weight as protection and distanced myself from people for a very long time) and therefore when trouble came, I gained quite a bit of weight back. I finally woke up and started going back to the gym 5 years ago when I had a car accident and got whip lash which to this day effects muscles through my neck, shoulders and sometimes upper thighs, I also have arthritis in my neck and back which I guess doesn’t help either, but honestly had not held me back before.

    2 years ago I hired a trainer again but I could not get going, my muscles seized so much I was constantly going for muscle therapy, chiro and message and was getting no where, it got to a point it seemed even the trainer was giving up on me, with the low self esteem I have suffered for most of my life I am ashamed to say, I quit.

    This time I woke up and see that I really need to do something to stop this cycle, I have dealt with many of my personal issues and the weight is a reminder of a past I am no longer a part of. I am trying to start a coaching business for myself and need to find my integrity in losing this weight.

    I have been able to work myself in the gym to 45 min-1 hr on the eliptical but have been afraid to go back to weights. I am looking for any advise and support I can get to finally overcome this obstacle.

    • Team Powell - April 2, 2016

      Hi Caroline: All the tools you need to begin and achieve your transformation are in this blog post. And as with any nutrition and exercise program, please discuss this program with your healthcare team first, and then follow any modifications they might recommend. Make that first promise to yourself, choose a cycle, and go! You can do this!

  109. Curtis Jr - March 26, 2016

    I am college student with a low income I want to drop at 250 lbs and I’m confused on where to start can you guys please help me.

    • Team Powell - March 26, 2016

      Hi Curtis: All the steps you need to begin and achieve your transformation are in this post. The first step is to make and keep a small, simple promise to yourself. You can do this!

  110. Terry - March 26, 2016

    Hi Heidi! the show Extreme Weightloss inspired me to look over the website and I found your link. I read enough to inspire me to buy the book. Its on my kindle so I can read it while on the road. I team drive with my husband. I know its going to be difficult to do this while on the road. I will find ways to make it work. Any tips you can provide would be so helpful. I need to lose 100 lbs. I am 5’7″.
    I will be 60 in October and I want a change by then. Recent blood work showed I am in good health. I recently bought an “Inspire” corner workout machine. I can use it two days a week since that is the only time I am home. I will check your website for inspiration and tips during the week. Thank you and your husband for all you do to help others to be healthy. Best Regards!

  111. Jane Counter - March 24, 2016

    I am an older woman, who needs to loose weight, but I have an titanium shoulder replacement and cannot do exercises with out pain or hurting my shoulder. What can I do?

    • Team Powell - March 25, 2016

      Hi Jane: Since good nutrition is a huge part of weight loss, you can still achieve your transformation goals even if your movement is limited. Choose one of the carb cycles, follow the nutrition part exactly, do any doctor approved exercise you can, and you can do this! All the links you need are in this post!

  112. Bronwyn - March 21, 2016

    Hi Team Powell!

    I am a huge fan of Chris and Heidi as well as the Extreme Weight Loss show. I am a 47 yr old female weighing 224 lbs (with a 46 inch waist). I have that horrendous apple shape. In my late 30s up until age 40, I had made a huge commitment to a healthy lifestyle. I ran several half marathons, triathlons, and one full marathon. I also lifted weights heavy. My body fat was 14-18%. When I turned 40, my spouse at the time was diagnosed with GBM. I cared for him for three years until he passed away. During that time, I gained 50 lbs (and 25 more recently) and was very depressed and inactive. I have not recovered emotionally or physically. I have had several health issues come up including a neuroma in my foot and I just had my gallbladder removed two weeks ago. I cannot seem to gain momentum or get out of this funk!

    I just purchased Extreme Transformation and love it. I do believe in carb cycling and have had success with that in the past. (I already owned both Choose to Lose books.) I have had issues committing when I obviously used to be able to commit given my former training.

    My issue is that I am newly engaged and have a small wedding planned for mid-June. I had promised myself that I would lose weight for the wedding. I want it to be magical and beautiful. I feel like I would be settling by having a wedding (and the pictures that go along with it) when I am not at my best. I actually wished I could ask Heidi what she would do!! I know a wedding is about love and commitment, but I want to be my best self. I don’t want to feel embarrassment over my weight. Right now I feel like a stranger in my own body.

    I have 12 1/2 weeks until my wedding. I am still recovering from my surgery so what I can do physically is limited somewhat. Please advise me.

    I considered emailing Heidi at team powell daily to state what I have accomplished daily. I need loving accountability.

    • Team Powell - March 21, 2016

      Hi Bronwyn: Thank you for your comment and for sharing your story with us. And congratulations on your upcoming wedding, that’s so exciting! Good nutrition is a huge part of weight loss, so even if your exercise is limited while you’re recovering, you can still lose weight. Stick to the nutrition part of the Extreme Cycle (get some great tips here: http://heidipowell.net/10617), exercise when you get your doctor’s okay, and keep those promises to yourself (http://heidipowell.net/8679). You can do this! ?

  113. Monte - March 16, 2016

    I am 45 yrs old and i have always been heavy. I want to loose thw weight but i struggle because not sure what are the best foods to eat and best exercise to do. I want to be here for my wife and kids and someday grandkids. I want to be thin and healthy so i am not embarrased bu ny looks

    • Team Powell - March 16, 2016

      Hi Monte: All the information and steps you need to get started on your own transformation journey is in this post. Be sure and follow all the links within the post too. You can do this!

  114. Aurelie - March 7, 2016

    Hi team Powell, first of all thanks to be always so close of people and to do what you do.
    I have no weight to loose, but I have 1cm of fat on my belly I have never be abble to loose (I never really try nutrition programm also…).
    The thing is, I don’t think I eat enough, I am often tired every day. I try to go at least 3 times a week to fitness courses, but more I am tired and more I reduce my fitness courses…
    I try to eat healthy, but the days I am particularly tired, I feel my body needs bad carbs… (and I think that’s why I don’t loose this little fat belt…)
    Which programm do you advise me to follow? And the day I go to exercises, is it better to be in a low carb or high carb day (or it doesn’t matter)? I think to buy the book Choose more Loose more for life to help me to balance everything, is it the good book for me?

    Thanks in advance for your advices and have a lovely monday!!

  115. lorraine - March 4, 2016

    Hi been watching Obese a year to save my life and really enjoy the amazing transformations.
    I was wondering I am 225 pounds, how much weight could I lose in the first 3 months following the programme.?
    How many calories a day do I need to consume also how often do I need to exercise?
    Many Thanks
    Lorraine

    • Team Powell - March 5, 2016

      Hi Lorraine: All the info you need to begin your transformation journey is in this post. And a good goal for the first 90 days is 10% weight loss. You can do this!

  116. Kayla Woestman - March 4, 2016

    Hi i was wondering when you will be accepting applications again?

    • Team Powell - March 4, 2016

      Hi Kayla: We haven’t been given this information yet. But you can begin your transformation journey today with the steps in this post! You can do this!

  117. sheila - February 26, 2016

    I love you guys.. Best show ever!! Just bought the new book and love it. If the team could ask one of them a question of me, i would greatly appreciate it. My questions is….. I see i am supposed to eat veggies a lot. I HATE veggies in any way, shape, form. Is there an alternative to this?

    • Team Powell - February 26, 2016

      Hi Sheila: There are lots of veggie options in this program, and you can use multiple ways to fix them. Do you eat salad? You can load salads with lots of veggies, and using a fat-free/low-fat dressing can help too. Veggies are pretty important in the plan since they are low in calories and full of vitamins and minerals. I’d keep trying to find ones you can eat – you can do this!

  118. Liz Chhatwal - February 25, 2016

    Hi, Heidi. I have been trying to lose weight for years. During high school I was super active, and was under 200 lbs. Since then, I’ve gained around 50 lbs. Periods became very sporatic, and was diagnosed with PCOS. My husband and I have been trying to get pregnant with no luck. I’ve tried to tell my husband that I need to lose weight, but he’s not supportive. He doesn’t understand that I need to lose weight to get my periods to be regular again.

    I feel like I’m not getting the support I need from him to lose weight. I need help to continue on my weight loss journey. Please help me kick start this. I want to lose at least 70 lbs and get down to a healthier weight. I currently am between 230-240. Been stuck at around 235 for a long time. I want to get down to at least 160. What can I do?

    • Team Powell - February 26, 2016

      Hi Liz: Chris and Heidi truly with they could help everyone who needs their help, but they’re not able to take on clients at this time. However, you can begin your transformation journey today with all the tools in this post. Make and keep that first promise to yourself, choose a carb cycle, and go! With your PCOS, it would be a good idea to discuss this, or any nutrition and exercise program with your healthcare team first, and then follow any modifications they might recommend. They are the best ones to help you figure things out since they know your exact health history and can work with you on a one-on-one basis. You can do this!

  119. Mandy Light - February 25, 2016

    Dear Team Powell,
    My name is Mandy and I am 23 years old. I currently weight 285 pounds. Previously in my life, I was always petite and I was great about keeping up with an active and healthy lifestyle. When I was 17 years old, I was mentally, emotionally, and physically abused by a young man that I was dating at the time. I lost all my drive and my self esteem and my ability to see the positives and I became a shell of what I used to be. To this day, I still struggle with my self worth and ability to have a positive outlook. I need help to lose the weight that I have for multiple reasons; first of all, I want to be a better me. I feel that if I can look in the mirror and be proud of what I see, then I can start making strides towards a better life. Secondly, I met a man that I have been seeing for quite some time that has helped show me more that I didn’t deserve the treatment that I received all those years ago, and we are going to get married. I want to be a better version of me for him, as well. I love him with all of my heart and I respect him more than words can say, and I believe this will not only change my life, but his as well. Please help me. I need a lifestyle change and I need guidance with what to do.
    Sincerely,
    Mandy Light

    • Team Powell - February 26, 2016

      Hi Mandy: Thank you for your comment and for sharing your story with us. I’m so sorry for what you’ve had to deal with, and I can’t imagine how difficult this all must be for you. And congratulations on your upcoming marriage – that’s so exciting. Chris and Heidi would love to help you personally, but they’re not able to take on clients at this time. That’s why they’ve made all their transformation tools available in this post so we can all use them to achieve our transformation goals. Make and keep that first promise to yourself, choose a carb cycle, and go! You can totally do this!

  120. Cornelia Rhomas - February 18, 2016

    Hi Heidi
    I m interested in losing weight and need help because I have bad knees. I m requesting help
    to loose the unwanted weight in order to have knee replacement. Than you for such inspiration
    to everyone.

    • Team Powell - February 19, 2016

      Hi Cornelia: All the steps you need to begin your transformation journey and get ready for your knee replacement are in this blog post, and be sure and follow all the links within the post too. With your knee issue, please discuss any exercises with your healthcare team first, and then follow any modifications they might recommend. Make that first promise, choose a cycle, and go! You can do this!

  121. Sally - February 14, 2016

    Hi guys,

    I’m Sally and I’m 26 years old.

    Recently I’ve been having a lot of trouble with my back and after a long week in hospital I was told I had a lot of muscle wastage. And that it would help if I lost some weight.

    When I was 17 I had a back operation and obviously they cut through my muscles in my back. I’ve found it extremely hard to get strength back.

    When I was 21 I had some complications with my pregnancy and had to have an emergency c section. Therefore I had my tummy muscles cut.

    All of my core stability muscles are very weak.

    I have been told to exercise but I am finding it difficult as I’m in so much pain with my back. Is there anyway that you can advise me to help me lose weight?

    I would appreciate it very much as my daughter is now nearly 4 years old and very active and I can’t keep up with her.

    Thanks very much

    Sally

    • Team Powell - February 14, 2016

      Hi Sally: Thank you for your comment. All the steps you need to begin your transformation journey are in this blog post. I’d chat with your healthcare team about the exercise part of the program, or any exercises you want to do, and then follow any modifications they might recommend. And remember, a huge part of weight loss is good nutrition, so follow the nutrition part of the cycle you choose, move as you can as directed by your healthcare team, and you can do this! ?

  122. Meranda wiggins - February 12, 2016

    My names meranda I am 37 years old and a mother of 7 . I lost weight 5 years ago bug the skin just hung around like fat that I lost. And I got a surprise 2 years ago when I found out I was pregnant with number 7. Now I went from being a 16 to a size 22-24 and I weigh about 260 lbs. It just won’t go away. This weight is making it hard for me to manage simple life with my kids I wear sweats everyday I don’t go out because I don’t like how I look. I have watched extreme weight loss with Chris an I was touched by what you do for people. I don’t know what to do. I try I hardly ever eat out I’ve cut more than half soft drink content down Ive traded out ground beef for turkey an chicken an I still see nothing. No results at all. I feel like my legs are logs. When my older children were younger I was the mother out playing football and tag and hiking an tennis now its a struggle to walk to the trash in our community or even upstairs to bed.

    • Team Powell - February 12, 2016

      Hi Meranda: Thank you for your post and for sharing your story with us. All the steps you need to begin your transformation journey are in this blog post. Make that first promise to yourself, choose a cycle, and go! You can do this!

  123. Marijana - February 10, 2016

    Hello team Powell.
    First of all I just need to tell you that I’m macedonian, little country in Europe. I wrealy dont now to count in pounds, my english may not be the best, so pardon me if there are some mestakes in this letter.
    I have startet with my dieting and traying to get fit again last year, and so far I have lost 18 kg. I would like to louse another 10 kg. but on may legs, tights and a little bit more of the stomak. I tray so far so meny diets, and have been exercise but it seams that has stop and is bean like that for 2-3 monts may weight is the same. I was 88 kg. and now i weight 70 kg. and I’m 169 cm tall.
    I have wide tights and may uper legs are wide and i’m wrealy struggling to louse weight on that placeses and is hard after all that work to see my self in a mirror and not be happy with my self.
    Please help someone at list with a strong suport and if you have samething else to say I will be happy to hear from YOU. I admire you work, and hope that I may even meet you one day.
    thank you, and i wrealy hope to hear wrom you.

    Sincerely

    Marijana.

    I hope that I can make it!!!!

    • Marijana - February 10, 2016

      Sorry I did say my english is not the best 🙂
      Last line of the letter is ….
      Thank you, and I hope to hear from you.

      I realise the mestake after posting the coment.

    • Team Powell - February 10, 2016

      Hi Marijuana: Thank you so much for your post! All the steps you need to begin your transformation journey are in this blog post, and be sure and follow all the links within the post too. Make that first promise to yourself, choose a cycle, and go! You can do this!

  124. Jerod Han - February 7, 2016

    Team Powell,

    A couple of weeks ago I ran across an episode of the extreme weight-loss TV show. After the episode I was so taken back and emotional because of how much you cared about the people you were helping. I have read your book a few times over the last week and tomorrow I start my first day of my extreme transformation. I’m looking to rally my team but I don’t have many people around me to support this new lifestyle I am choosing to live.

    Do you have any suggestions on where to go to find a support system? I live in the Salt Lake City area.

    I’m excited and nervous to start this extreme transformation because this is the first time in my life I felt like I could succeed with weight loss.

    I feel like I would be very ungrateful if I did not thank you all for this wonderful process that you have created.

    I’M ON THE JOURNEY!!!

    • Team Powell - February 7, 2016

      Hi Jerod: Welcome to carb cycling and we’re so excited you’ve decided to begin your transformation journey! We don’t have actual support communities set up, but you can find some awesome support on all of Chris and Heidi’s social media channels. There are so many people who are on the same journey as you’ve begun, and you can all be very supportive of each other along the way. You can do this!

  125. darlina simms - January 30, 2016

    HI AND THANK YOU FOR TAKING THE TIME TO READ THIS,, IM 42 HAVE R/A AND LUPUS THE LAST 4 YEARS I HAVE WENT FROM WALKING TO IN A WHEELCHAIR.. MY QUESTIONS IS WHAT ARE THE BEST EXERCISES I COULD DO TO HELP MY WEIGHT LOSS.. IM CURRENTLY AT 410 STARTED AT 460 I HAVE ONLY BEEN ABLE TO LOSS THAT MUCH IN A WHOLE YEAR.. PLEASE ANY HINTS OR TIPS WOULD HELP..THANK YOU .. OH YEAH IM ON A HIGH PROTIEN DIET TRY TO LOSE TO GET TO A WIEGHT LOSS SURGERY TO HELP ME ALONG… GOD BLESS

    • Team Powell - January 30, 2016

      Hi Darlina: With your health issues, it’s best if you work with your healthcare team on any exercise program and then follow their recommendations. They are the best ones to help you since they know your exact issues and can work with you on a one-on-one basis. And congratulations on losing 50 pounds – that’s awesome!

  126. Anna - January 30, 2016

    Hi Team Powell,

    I am just starting my second trimester and I am having a hard time finding information about how far I can take my workouts while pregnant. I would be eternally grateful to get your tips and tricks of working out while pregnant.

    To give you a quick back story, I am not in great shape and probably have about 30-50 lbs I could stand to lose pre-pregnancy. I got married in September and before the wedding I was eating well, not great, and working out at least 4 times a week. I dabbled in Beachbody that a friend introduced me to and did T25 and 21 day fix workouts, I did not follow the meal plan. I didn’t lose weight but I did notice muscle definition. I haven’t worked out in about 5 months and would like to again now that I’m past the first trimester. I have fallen back into my old, bad, eating habits and need to change it up, but I’m not sure how much I can really push myself while pregnant.

    My goals are to have a healthy pregnancy, decrease labor pains (I heard working out helps), and get a better body postpartum than I had pre baby.

    Thank you for your time!

    • Team Powell - January 30, 2016

      Hi Anna: Congratulations on your pregnancy! It’s best to discuss any workouts/exercise programs with your healthcare team while pregnant and then follow their recommendations. They are the best ones to help you since they know your health history and can work with you throughout your pregnancy. We want to keep you and baby safe! We wish you the best!

  127. makayla - January 29, 2016

    Hello my name is makayla. I’m 20 years old. I’m 5 foot 3 inches. My current weight is 260 pounds. A lot of people in my family are over weight. I have tried to loose weight it never seems to work. I have not had the greatest life I could ask for. I’m asking for help to loose weight. I hate my body I don’t step foot on a scale. Please help me.

    • Team Powell - January 30, 2016

      Hi Makayla: Thank you for your post! While Chris and Heidi so wish they could personally help everyone, they’re not able to take on clients at this time. That’s why they’ve made all their carb cycling tools available in this blog post. Make that first promise to yourself, choose a cycle, and go! You can do this!

  128. MARY KOLESAR - January 18, 2016

    My name is Mary Kolesar. I way 265 lbs at the age of 50. i have always had weight issues ever since i was dx with asthma. the medications were hard on me and did not help me with my weight. I have been on presidone since i was 18 on and off. In 2009, i was taking Zumba classes and walking and lossing weight and i was finally starting to feel better about my self. Then in Nov 2009, while at the chiropractor with my son, i passed out. No one though much of it at the time, my husband an EMT thought i was slightly dehydrated and was pushing myself. The next morning i opted to work from home. I went to my desk at 8:50am, and woke up on the floor of my office with my keyboard under me and a facial injury from smacking my face off my desk. November 13th stays in my brain because it was the day i found out that i had flat lined. They captured it in the ER and right in front of my husband i flat lined for 23 seconds. My husband said that he dropped to the floor and was scared i was gone. I had a pacemaker placed in my chest November 14th @ 1:30pm in the afternoon. My life changed after that. The medications i am on have caused me stress and weight gain i cant control.. I need my life back, I hurt every day. My daughter is 13 and my son is 23. I have so much but i cant see it anymore. I never ask for help, MY sisiter Eileen trys but she is not me and cant understand why i can do the things she does to maintain. i really want to .. i NEED HELP. I used to play basketball, i loved zumba. I am size 20/22. My husband tries but he gets so angry at me. I want me back. Can you help me please…

    • Team Powell - January 19, 2016

      Hi Mary: Thank you so much for sharing your story with us, and I’m so sorry for all you’ve had to deal with. Chris and Heidi truly wish they could help everyone who needs their help, but they’re just not able to. I’d suggest you discuss the tools in this post with your healthcare team, and then follow any modifications they recommend. Then make that first promise, choose a cycle, and go! You can do this!

  129. Kim - January 14, 2016

    Dear Heidi & Chris,

    I really don’t know where to start on this. I’m trying to put on a brave face for my family but I’m scared. I was admitted into the hospital on December 17, 2015 for cellulitis in the calf of my left leg. While there I found out that I weigh 279lbs. I’ve never weighed this much before. I ended up fighting the doctors to get out of the hospital on Christmas Eve because I didn’t want my kids to have to come to the hospital to celebrate Christmas since my oldest daughter and her family came to Indiana from Michigan to celebrate with us. It was far from the best Christmas for me but also not the worst either. I wasn’t able to do much. I had to lay on the couch with my leg elevated while my husband and 3 daughters (24, 21, & 10) cooked. Christmas dinner is always my meal to cook and hubby always cooks Thanksgiving meal with my help due to his…I forgot the word for it…it’s not considered a handicap but basically he only has partial use of his right hand due to a work related accident that occurred in 2007 (his hand was caught in a windmill press at work for 5 minutes and his hand was degloved down to the bone, the doctor saved his hand…long story how but it took 6 surgeries and then another surgery after he was diagnosed with MRSA in his hand). I ended up over doing it just sitting up wrapping all the presents until 2am…the swelling went up into my thigh. I only wrapped Selena’s gifts and she wrapped the others for me as I told her whose was whose. My husband would have for me but he didn’t know whose was whose either and he was at work while I was doing this. Anyway, back to why I’m afraid. I ended up back in the ER on New Year’s Day 2016 due to a reaction that I was having to the IV antibiotic that they had me putting into the pick line that was in my arm. While in the ER the doctor ran a bunch of tests. Some of my results were high. I think that I’m border diabetic but that’s not worries me so much cuz I know how I can change that since my husband is diabetic (he controls it very well). The infectious disease doctor told me to get into my doctor’s office due to my numbers on my liver test were kind of high. She’s not sure if it’s due to some medications that I’ve been on for this infection or due to me being over weight since I only drink alcohol maybe 5 times a year if that. That’s what scares me. I’ve never told any of my doctors that many years ago I took a whole bottle of pills during one of my worst bouts of depression. I’ve battled depression for years and then last year was diagnosed with anxiety. I break out in hives at times when my anxiety gets out of control. Before that happens I tend to scratch my legs or my head so much that it causes sores. Even when I try to stop, I still do it in my sleep. The sores on my legs are clearing up pretty good for now but I never know how long it’s going to last. After seeing two horrible people that was supposed to be specialists I did find a good one but trying to find the time to get in to talk to him just became too hard between when he was in, when I have the car, and when I’m not watching my grandchildren so I quit going. My husband is unable to change poopy diapers. He’s tried but it’s impossible with his bad hand when our grandson will not stay still. So he can’t watch them for me to go see this doctor. Taking him in there became too distracting once he became more mobile. Anyway, in the past I’ve been able to lose weight. My mom, sister, & I got together once a week for a few months (from January until July) a few years ago. We would get together and share what we put in our weight loss journals, weigh in, work out, and eat lunch together that day. My sister let me know that she was a little annoyed with me cuz I was losing so much more then her and I didn’t even start exercising until March. By July, Mom had lost almost 50lbs, my sister had lost almost 60lbs and I had lost over 70lbs. I know that I can do it but it’s keeping to it that is my problem and finding the right support group. Even though I know that it’ll be harder now that I’m over 40….I need to lose this weight for my health. I’ll be able to eat healthier now that my teeth aren’t a problem…I lost quite a few due to not being able to eat healthy while I was breast feeding….especially after my husband got hurt. I was lucky if I got 1 meal a day during the first few months after that accident so that I could make sure that the kids and he got food…then I found out that he was giving his food to our youngest even though he needed the food to heal. He could never say no to a toddler if they asked for his food. I breastfed her until her 3rd birthday and she was about a year and a half when he was hurt. I have so much that I need to do…not enough time. I promised my husband of 24 years that I would start taking better care of myself but I’m so used to putting everyone before myself that I am having a hard time with it. First thing that I need to do is lose this weight…taking time for myself to exercise seems impossible. I don’t know if this makes any sense or not but I don’t recognize myself at all….I don’t know who I am anymore. I used to do for others but I took care of myself when I was younger but now I feel guilty if I do anything for myself. I used to be strong, physically and mentally…although I had an attitude at times…like who cares what anyone else thinks but now I don’t feel that I’m strong physically or mentally….kind of like I was so strong for so long and now I feel like just falling apart….if I could I would just hide away from everyone and sleep all the time. There are days that I don’t even get hungry…and I have to force myself to eat something and then other days that I can’t stop being hungry. I’ve been having more days of not wanting to eat lately then wanting to eat but I force myself to eat at least once a day since I have to eat to take my antidepressant and without that pill no one wants to be around me and I hate how I feel without it. I had to be without it for an entire weekend once and thought that I was losing my mind and the thoughts of suicide was so overwhelming. It took a few days after getting it again to feel close to normal again….what really is normal though. Even with this pill the depression is still there…and the anxiety is there all the time just worse on some days then others. Anyway, I maybe asking too much…after reading this it sounds like I’m just a loss cause but I’m asking for your help so that I can become a better, stronger, and healthier person not just for myself but for my family as well. I’m sorry that this is so long. I tried to shorten it. Hope that you have a wonderful evening.

    • Team Powell - January 14, 2016

      Hi Kim: Thank you for your post, and I’m so sorry for all you’ve had to deal with. Chris and Heidi wish they could help everyone personally, but it’s just not possible at this time. That’s why they’ve put all their carb cycling tools in this post for everyone to use to achieve their transformation goals. And I’d discuss this, or any nutrition and exercise program, with your healthcare team fist, and then follow any modifications they recommend. Make and keep that first promise to yourself, choose a cycle (chat w/ your doc), and go! You can do this – it’s all about taking those baby steps one after the others.

  130. Brandi Whitestone - January 8, 2016

    Chris and Heidi,
    I am a former athlete and weighed 145 with the delivery of my second child, at 32 yrs. old. I have PCOS and have been diligent at caring, for myself. My daughter was born with dysphagia, reflux and autism, my son was born with GER, as well. The children cried incessantly and husband travels. Over the pat 13 years, I have lost myself and am up to 190 lbs at 5’3″. There is something wrong where I have little energy and pain, where I am seeking medical help but with no answers. Can you please help me get my life back? I would like to have help without having to reach a morbid obese body weight. I know there have to be other moms or dads in my situation. I know my body has muscle memory and that I would be a good candidate. Your show offers help to those that are facing death, but what about us that are wanting to extend our lives, prior to reaching that point? My health is failing me and I would like to suggest helping us that are on the brink of becoming morbidly obese. I feel that it could and would help millions of people that are on the path to giving up, but just need your guidance. From one mom to another, Heidi, I ask for your help.
    Broken but can be better.

    • Team Powell - January 8, 2016

      Hi Brandi: Chris and Heidi’s carb cycling program, that’s outlined in this post, can work no matter how many pounds you want to lose, and it can be followed for life. With your health issues, I’d suggest you discuss their program with your healthcare team first and then follow any modifications they recommend. You might also find some help in this post from the blog: http://heidipowell.net/8978/pcos-and-carb-cycling-a-9-pound-dream-come-true/. I hope this helps – you can do this!

  131. jennifer rodriguez - January 7, 2016

    Hello my name is Jennifer i’m 26 year old. I’m a single mother of 3 beautiful kids. I am here seeking help for weight loss. I’m currently at 278 pounds . I have tried so many things buts its very hard to complete. Today i want to make a change not only for me but my KIDS . I don’t know where to beginning. What i do know is that i REALLY NEED A SUPPORT TEAM AND SOMEONE TO HELP ME GUIDE ME MOTIVATE ME I’m despite I need to find myself .please i need help

    • Team Powell - January 7, 2016

      Hi Jennifer: You’ve come to the right place! All the steps you need to begin your transformation journey are in this post. Step #1 is to make and keep that first small promise – the link to the promise process is in this post. Step #2 is to choose a cycle and go! You can do this! 🙂

  132. Mich - January 2, 2016

    Hi, I’ve watched extreme makeover forever and I love it! Quick question; I saw you guys are hosting a dietbet and I really want to join. Thing is, I just finished one this month and I only lost a few pounds, so I lost the weigh in. Do you think it’s worth it to try again for the extra motivation or continue by myself? Thanks:)

    • Team Powell - January 2, 2016

      Hi Mich: You can do whatever works best for you! Chris and Heidi would love to have you join their game, and maybe this one will be different for you. ?

    • June - January 4, 2016

      I say, if couse it is worth it! Join this bet & use Heide & Chris’s tips. You ‘ll do amazing!

  133. Ashley Liebergen - December 29, 2015

    Hello Chris and Heidi,
    I am very excited to start my weight loss journey with both of you but I am nervous and VERY overwhelmed. I am extremely(365 pounds) overweight and it seems like such a far stretched dream to be a normal weight and it is very overwhelming. I am hoping with your support I can start to see a light in this very dark tunnel.
    Now for my question… I honestly have no idea where to start or what to do to start my weight loss journey. Do you have any tips for a “true beginner” on where to start. I also hate to admit this but I have very little money so do you have advice on “cheap, healthy meals and exercises”.
    Thank you and again I love you both!!!!

    • Team Powell - December 29, 2015

      Hi Ashley: You can find all the steps you need in this post. Your first step is to make and keep that first small, simple promise. Then choose a carb cycle, and go! It really is all about baby steps and small goals all along your journey. You can do this! 🙂

  134. Liz H. - December 17, 2015

    I just wanted to send a thank you to both you and Chris. I enjoy watching your shows, and learning from them. I have recently started my own weight loss journey, although over all I’ve been blessed with a pretty high metabolism. With learning more about health and fitness, I’ve lost 15lbs since August, and have hit my goal weight of 145, being 5ft 8 inches tall. I just wanted to send my thanks, and look forward to more episodes, and the help that both you and Chris do!
    * Now just keeping active and working on tone!

  135. Gabi - December 16, 2015

    Hello!
    I hope you can help me with something. I started my weight loss journey a while ago and have been successful so far. But a lot of bad things have happenend to me lately and I fell back into old habits,mostly stress-eating.
    I want to stop it and have tried but right now I need help. CAn you tell me what I need to do differently?
    Thank you for your help.
    Gabi

    • Team Powell - December 16, 2015

      Hi Gabi: It’s all about making and keeping those small, simple promises to yourself, so I’d start there. Learn more about promises here: http://heidipowell.net/8679. Make that first promise right now, and go! You got this!

  136. lara - November 30, 2015

    Just wondering what would be the best Machine for a beginner an also bad knees a Treadmill or elliptical?

    • Team Powell - December 1, 2015

      Hi Lara: You’ll want to discuss this with your healthcare team since they know the exact extent of your knee issues, but either a treadmill or an elliptical could work. The key is to go for low/no impact. Hope that helps!

  137. Alyse - November 20, 2015

    Hi, I didn’t know where and how to purchase your protien vemme bode. I been wanting to switch over from shakeology to try it . What is the best cite to buy from? I tried on this to the link and it says that it’s out of commission the cite.

  138. Anna - November 9, 2015

    thank you very much for responding 😉

  139. Anna - November 8, 2015

    is my post been deleted?

    • Team Powell - November 8, 2015

      No, each post has to be approved, so it doesn’t show up until it’s been approved. 🙂

  140. Anna - November 8, 2015

    hello 🙂
    I am so inspired by Chris, Heidi and all people which took part in EWL.
    My name is Anna and I am Polish but I live in England.
    I always had problem with my weight- I meant that I am always been fat. I am 25 years old and my weight is 122,7 kg.
    Seen Chris and Heidi helped so many people on EWL I decide its my time to take my life in my hand and from 1 Nov this year I put for myself a goal to run every day for whole year, exercise and eat helthy.
    I was wondering if in 1 nov 2016 I become a successful then would be any possibility to sent somewhere emeil where Chris and Heidi would read?

    • Team Powell - November 8, 2015

      Hi Anna: This is an awesome goal! The best way to contact Chris and Heidi is to leave a post on their Facebook walls. You can do this!

  141. Lala - November 2, 2015

    Hello Heidi!

    I’m a Cone shaped or V shaped women. Basically I have large breasts, broad shoulders, a tummy, but my legs and hips are small and slender! I’m 5’6 and 172 lbs, and I want to lose weight, so I started working out again, but I’m really concerned when it comes to working out my upper body with weights. I’m already large on top, and don’t want to get any bigger, as I’m already disproportioned, but I really want to tone my upper body too. Do you have any pointers or suggestions for me when it comes to my workouts? Thanks so much!

    • Team Powell - November 3, 2015

      Hi Lala: It’s really important that you do strength training for your whole body, and as you replace any fat with muscle, you should be good to go. If you’re concerned about bulking up, use lighter weights and do more reps. You can do this! 🙂

  142. Donna - October 29, 2015

    Hi Heidi ~

    First I love the show, you and Chris. I’ve been having trouble with my back since I had my son by a c section it’s been 19 years. About 5 years ago I was told I have a herniated disk and the pain gets worse every day it’s got where I cant lay on my left side at all. They have told me losing the weight might it so I was wondering what exercise/ to eat that I could do to start to lose the weight with my bad back. And anything you can help with my son and husband to lose weight also.

    Anyway, thank you for listening. I am open to any/all information that you can share with me. I’m ready to lose all this weight.

    Sincerely,
    Donna

    • Team Powell - October 29, 2015

      Hi Donna: So sorry to hear about your back issues – that’s got to be so frustrating! As for a great nutrition program, you can get a link to the nutrition part of Chris and Heidi’s carb cycling program in this blog post. As far as exercise goes, with your back issues, it’s best to discuss any exercise program with your healthcare team, and then follow their recommendations. They are the best ones to help you with this since they know your exact issues and can work with you on a one-on-one basis. The tools in this blog post can help your husband and son too! You can all support each other during your transformation journeys, and that can be a huge key to success!

  143. Britney - October 27, 2015

    Hi Team Powell,

    Thank you so much for the very fast and helpful response, I found that graph so helpful! I really appreciate it:) Awesome support on this website and thank you for the encouragement:)

  144. Britney - October 27, 2015

    Hello Team Powell,

    I’ve been thinking about doing Chris and Heidi’s carb cycling program, can you please tell me what they suggest I should use to record my 1200 and 1500 intake? Or what they have the contestants on the show use to record their calories? I really appreciate the help:) Thank you so much:)

    • Team Powell - October 27, 2015

      Hi Britney: In carb cycling, we count portions sizes (and you can count calories if you’d like to). It’s super easy! There’s an awesome graphic that shows you how to put all your meals together (as well as some other helpful info) in this post: http://heidipowell.net/4514. And if you do want to keep track of calories, you can use anything that will work best for you. You can do this!

  145. Ruth - October 23, 2015

    Hi Mrs. Powell,
    I don’t know where to put this, but I read about how you overcame an eating disorder and now you not only have a healthy body image but a healthy relationship with food and you look amazing.
    Well, I really struggled with my weight especially in high school (was 183 at my highest) and I tried every diet and somewhere along the line I developed bulimia, and I dropped over 40 pounds. It has ruined my life, my health, and my relationships even to the point where I feel so depressed and suicidal. I feel so hopeless and helpless and I don’t know where to turn or who to tell. I am not happy with my body (I’m still flabby), I am weak, and I am just overall sad. But if you can overcome and get to where you are now, maybe there is hope that I can overcome this too. idk where I was going with that… but please pray for me or keep me in your thoughts. thanks <3

  146. Aimee - October 21, 2015

    Hi,
    You guys are really great! I’ll get emotional writing this. Anyways, motivation. I need it.
    Where do I get it? I HATE myself! Sad right! I know! I am 40, I kinda thought i’d have it altogether, but i don’t. I have a great 2 year old, i’m sooooo in love! She has changed my world, Why isn’t this enough to make me want to take care of myself? I gained my weight 8 years ago and am so slow to try and work out. I will dabble with it and lose a few pounds but, I am very impatient. I have a serious case of ADD. I get mad and frustrated. Hubby and I have some issues, we’ve been together for 17 years. Issues, saddness(which if you knew me you’d say no way.) I am, and have always been the happiest person. I am normally over the top happy. My light has been dimmed. I want to get it back and I really feel like food and exercise is the way but, I just can’t get it moving. Or continue moving. I am great at starting but not continuing. How do you start when you are just depressed. Which is a foreign feeling to me?

    Love you all Aimee

    • Team Powell - October 21, 2015

      Hi Aimee: Thank you for your comment! All the steps you need to begin and complete your transformation are in this post. Begin with that first small, simple promise, and you’ve already taken a step in the right direction. Then choose a cycle, and go! You can do this!

  147. Noura hussein - October 20, 2015

    My name is Noura i’m from egypt
    I saw your show on youtube i love it …
    I wish i can have a chance to do like this
    I really need ur help
    My wieght is 150 kg 🙁
    I’m 23 years old i’m engaged
    My mother in low don’t accept me becouse of my wieght …
    She told my fiencee that i’m not good for him and my wieght is a big problem
    I’m trying to do diet … But it doesn’t work very well …
    3 years ago i have an accident
    I broke my leg and u do surgery they put something to help me to walk something to suppourt the bone and 4 nails in my right leg … In that time i get fat becouse i didn’t walk or do any thing for 6 months may be …
    I ‘m trying every time i went from my wieght to 120 kg … And i stop
    I need ur help and ur support plz plzzzzz plzzzzzzzzzzzzz help me
    I want to be good and healthy person plz …
    I know you are very busy but i really need u … And sorry for my bad english
    ,, Noura

    • Team Powell - October 20, 2015

      Hi Noura: Thank you for your comment, and congratulations on your engagement! Heidi wishes she could personally help everyone, but it’s just not possible. That’s why she and Chris have made all their tools available for all of us to use, and you can find these tools in this post. Be sure and follow all the links in the post – they lead to additional awesome information. And please discuss this program with your healthcare team first, and then follow their recommendations. You can do this! 🙂

  148. Alivia Lino - October 19, 2015

    Hey Heidi and Chris,

    Well I’m trying to get in contact with you guys! I have been a big fan of the show and of you guys! You guys are wonderful trainer and wonderful people, well it seems that way on TV, and 99.99% sure you are in real life too! Anyways, I’m 18 years old and very much would like to talk to you or Chris. I don’t know if you’ll ever read this, but hey what do I got to lose right? Well as I was saying, I’m 18, I live in Utah, and well overweight. (Wow! Shocker, right? Lol that’s why I’m trying to contact you guys, obviously.) I tried applying for the show, well you guys are just very busy and aren’t accepting anymore. I understand, but I NEED to talk to you! Really talk to you, for advice, for tips; for help with this healthy lifestyle journey. I LOVE softball! I use to play all the time! I love exercising, I love hanging out with my siblings and friends, and I love writing! I am a freshman in college going into pre-med; I want to become a doctor, an oncologist pediatrician to be exact!
    When I was growing up; I was the kid that got bullied, the one that was cool one second, but the next not so much because someone much cooler came around, I wasn’t the special popular one! My mom had me when she was 15, she was a good mom, took care of me, got an apartment, had a job, until she got hung up on every guy that came along. My dad was always in and out of my life, so I just decided to keep him out. My mom got together with an older guy when I was like 6, he didn’t really like me very much. He wasn’t a fan of me at all! He put my room upstairs by the front door and they slept downstairs, but they would lock me out all the time so I wouldn’t go down. He abused me, blamed me for a lot of things, and his grandkids didn’t like me so much either; I was the one always left out. Well, until my grandma took me out of the situation, which I was was really thankful for.
    My mom and him had 2 more kids, my beautiful sister and brother! Which I have been helping raise ever since they have been born! My sister is 11, and my brother is 7! I love them a lot, like their my own! Well after a couple years they broke up and she has just been jumping to guy to guy ever since and my brother and sister’s dad died in 2012, my sister found him dead when he it was his Summer vacation with them, he died from a brain tumor. My relationship has never been good with my mom, she is now married to a guy (let’s just say I’m not a fan) and they have 3 kids now, 3 boys to be exact, in the past I would say I wish I had a relationship with my mom, but it’s ok because I’ve been so close with my grandma, which is awesome because she is basically my mom!
    I have always been the “bigger kid” I guess you can say, but I’ve always been active, I played basketball, soccer, and most of all softball! I played that for 8 years. In 2010, I was at practice and I was so excited, I was playing my favorite spot; first base! We were practicing throwing 3rd to 1st, I thought was the coolest because I didn’t miss one pass and on top of that I was getting my braces off in a week that I had on for two years. I was so done being braceface, train tracks! thought nothing could go wrong, that things were awesome! Until the sun set, I couldn’t see well, and my mit wasn’t in the right place… I got hit in the mouth with the softball, it pushed my gums and my teeth in the back of my mouth, broke my cheek and my jaw and I had memory loss for a month and a half. It wasn’t fun, but the dentist told me he could save them and that it was ok to go back to school. I was so excited, I haven’t been at school for a month, I was going to see all of my friends, and teachers! When I got there I was so excited! I saw all of my friends! I thought everything was ok, until lunch! We got done and went outside on the field. Well I got hit in the same spot with a football that day, I got rushed to the hospital and back to the dentist. He said there was nothing they could do anymore about saving my teeth; they were gone and I was devastated because it was my three front teeth! At the time I didn’t know what was going on, I couldn’t remember who anyone was or who I was really and on top of that, in the same week, my aunts wedding was going to happen! You can imagine how that was, well I can’t, I can’t remember it! I went through a deep depression because I didn’t know how a game that I loved so much could hurt me so bad. I got better over time and I wanted to try getting back into the game, but I kept having flashbacks and I was afraid of the ball; so I quit. I didn’t know what to do anymore, I was depressed, I was going to get my 3 front teeth ripped out after having my braces on for 2 years, I was afraid of my favorite thing in the world, my passion, the game that was there for me when I was stressed or down, I quit it because it was to painful, and most of all my mom wasn’t there for me through any of it. After that over the years, I have gotten a lot of kidney stones, more family situations, just everything hitting me at once.
    I feel like I have been sitting back watching life go by, that I am second choice all the time, that people don’t take me serious. I am tired of it all! I want to find myself, I want to be the person I know I can be and that’s a caring, funny, kind, awesome person, but I feel like I can’t because my weight is holding me back. I want to show my siblings and other kids and people that you can break a bad cycle and be whoever you want to be and I know I am doing that, but I also want to show them to be happy! I want to travel, go out and not worry if my weight is going to bring me down everytime like I want to go zip lining, skydiving, shopping, even the career I’m going into I know I need to be healthy for if I want to succeed at being a doctor. Everything that I want to do it involves how much I weigh. Please! I need your help! I can’t sit here anymore watching my life pass me by anymore! I need to do it and I want to do it! I swear if you help me then I will make sure I won’t fail you guys! I’m ready to finally care for myself and take care of myself, but I need your help! I want to do it with you guys! Please if you would contact me or choose me or help me I will love you guys more than I already do now! Please! Help me find me! To find Liv!

    Sincerely,
    Alivia

    • Team Powell - October 20, 2015

      Hi Alivia: Thank you for your comment and for sharing your story with us. Chris and Heidi would love to help everyone who needs their help, but unfortunately, they’re not taking on clients right now. That’s why they’ve made all the tools they use available for all of us to use to reach our goals. You can find all the basics of their carb cycling program in this post, so take that first step today – make and keep that first small, simple promise to yourself. Then choose a cycle, and go! You can do this!

  149. Carol Borland Ballard - October 19, 2015

    Greetings into this beautiful evening! I posted on Sept 4th explaining me to you, telling of my beginning at the gym, going away in Oct/Nov for 5 wks to Panama City to do my own program and wanting to do this carb cycling you two speak of . Got the 2nd book, continued at the local gym, graduated to the elliptical for 30 min stretches at a high calorie burn ( I’m smiling) along w/ simple wt exercises xother day. I lost 13 lbs in 4 wks!! That was NOT killing myself either. I’m stoked!! here’s my questions……What about drinks? if i drink tomato juice…..is this a vegie so basically free? And what about calorie count on meals? Do I just break up my count anyway I want….like maybe more calories in protein than fats…..or more calories in carbs my 3rd meal versus my 1st. yeah…I need some help on that. I’ve lost just trying it shabbily but that’s because I’m moving and eating less…..but now I want to buckle down! AND may I just say……those 9 min morning workouts are HARD for big tummies. Got quite the laugh….did the best i could and beginning tom morn w/ the “push n press”…enduro. I need to step up my cardio. That gym…sequence fitness….i didn’t sign with cuz frankly it intimidated me. Your book says i really don’t need so say a pray for me to be motivated!! i started yoga tonite for beginners. Can’t do much but I LOVE YOGA!! TIPS, TIPS, TIPS PLEASE! XOXO

  150. Becky - October 18, 2015

    Hi Chris and Heidi,
    I’m from the UK and watch extreme makeover, albeit very out of date I expect!
    I would love for you to help me. I realise that you must receive thousands of emails daily and don’t expect for one minute that you will read it respond to me.
    I’m so disgusted with myself (I know you must hear this all the time) I teach children with profound,multiple and complex learning disabilities and love my job. I worry that one day I am going to be so fat that I won’t be able to do it anymore. I have an amazing opportunity to visit India soon to represent the school to develop international links. My confidence is so low I don’t want to go I’m so worried about the plane journey, how people will perceive / receive me. I feel like a prisoner I don’t want to see friends and I don’t go out very much. I don’t have a partner and just feel crap about myself most of the time.
    If you read this I really need some help, you guys are so motivational and inspirational, you do an amazing job and I respect you immensely.
    I episodes appreciate your help before I can’t come back from this disaster that’s my life

    • Team Powell - October 19, 2015

      Hi Becky: Chris and Heidi truly wish they could help everyone! But since that’s not possible, they’ve put all their tools they use on EWL in this post. Begin today by making and keeping that first promise to yourself, then choose a carb cycle, and go! You can totally do this!

  151. chrissy - October 15, 2015

    Hi. Just started the carb cycling and had 2 questions 1) when i workout do i need to eat those calories back? i workout at orangetheory and i burn approx 600 calories. If i dont eat those calories back then i only take in 900 calories (on a high carb day) i dont want my body to go into starvation mode. 2) are all of what i am eating 200-300 calorie meals or 3 meals and 2 snacks? Thanks!

    • Team Powell - October 15, 2015

      Hi Chrissy: 1) You won’t want to eat back the calories you burn, they go towards your calorie deficit, which leads to lost pounds. Here’s how it works: Calories consumed – calories burned = calorie surplus (weight gain) or calorie deficit (weigh loss). 2) For the 5 meals/snacks a day, you can work it however works best for you as long as your getting in all the portion sizes per meal: low-carb – protein, fat, and veggies, and high-carb – protein, carb, and veggies. Hope that helps!

  152. Dixie Simon - October 12, 2015

    Hi Heidi,
    I have read the latest book and plus my son and daughter- n- law do carb-cycling. He suggested we needed to meeting our basic metabolic rate for at least 3 weeks to speed up our metabolism but it doesn’t say that in the book. He thinks it assumes you are already hitting that number which we weren’t. So that s one question. Should we be hitting that number first and if so for how long?

    The other question is that it says in the book to drop your calories by 500…but I was looking at one of your eating charts last night and it had a recommendation of 1200 for women and 1500 for men (calories that is)

    My hubby and I both raised our intake alot to hit our BMR for almost 3 weeks. I feel it is time to drop and do the actual carb-cycling now.. What say you, please?

    • Team Powell - October 12, 2015

      Hi Dixie: You don’t need to do anything before beginning to carb cycle. Simply choose a cycle, and go! And women eat 1200 calories on low-carb days and 1500 calories on high-carb days, and men eat 1500 calories on low-carb days and 2000 on high-carb days. Hope that helps!

  153. Heather H - October 9, 2015

    My name is Heather Hughes I’m 19 years old almost 20 in a few weeks and I an extremely over weight. I am from Houston Texas but have movies over seas, I am in desperate need of help to lose weight. There are extremely dangerous health issues in my family as well I have a few health issues already and I have tried hard to lose weight myself but I always end up failing! I can’t offered to go to the gym. I am easily out of breath.

    I am in desperate need for help! I know this is a long shot I truly need your help Chris and Heidi before it’s to late. I need y’all help!!

    Kind Regards

    Heather Hughes

    • Team Powell - October 9, 2015

      Hi Heather: While Chris and Heidi wish they could help everyone, they’re not able to take on clients right now. That’s why they’ve made all their transformation tools available for all of us to use to achieve our goals. All the steps in their program are included in this post, so chat with your healthcare team first (and follow any modifications they recommend), choose a cycle, and go! You can do this! 🙂

  154. Sheila in Boston - October 9, 2015

    How can I find (or build) a support group here in the Boston area? I started to carb cycle, and did ***everything*** right away…. then I fell off the wagon. Not surprising, I suppose, you always say “Baby Steps”. I think that what I really need is a support group, some kind of contact with other people on the same journey. And I am willing to organize it — but I am not sure how to make contact with other Boston-area transformers. Help? Thanks!

    • Team Powell - October 9, 2015

      Hi Sheila: I’m not sure how you could connect with other Boston carb cyclers, maybe you could post on Heidi’s wall and see if you can find some that way? And remember, you can be your own biggest supporter! It’s definitely all about those small simple promises you make and keep to yourself. Here’s a post about promises in case a refresher course would be helpful: http://heidipowell.net/8679. You can do this!

  155. Z - October 7, 2015

    Hello from the Philippines! I just saw one of your episode in TLC channel and I am greatly inspired and felt that I want to get in touch with you.

    I currently weigh 190lbs and my height is only 5’5″! In addition, my hubby has been diagnosed with mild hypertension and pre-diabetes. We have neglected our health and now facing the consequences.

    I am now looking at your website to find ideas on how to be fit Powell-style.

    I hope to write back here after a year and tell you a success story.

    More power to both of you and thank you for the fitspiration. 🙂

  156. Alondra - October 6, 2015

    Hi I’m 18 and I’m 5’8 and weigh 195 how much am I suppose to be eating as in calories and how much do I have to burn a day or how much calories do I burn everyday to see results in a month and lose weight?

    • Team Powell - October 6, 2015

      Hi Alondra: Everything you need to know and do is included in the program. You’ll eat 1200 calories on low-carb days and 1500 calories on high-carb days. Follow the exercise program, drink your water, eat the food as outlined, and you can reach your goals!

  157. Veronica - October 5, 2015

    Hi Heidi, I’m Veronica and I started my low carb diet 4 months ago and I haven’t gotten off of it, but for one month straight I’ve been craving a lot of sweets, things that have hi carbs and I’ve been cheating on my diet. I have still been working out, but thats no excuse for me to cheat.
    I would like to know how long do I have to be in a low carb diet, before my body starts getting used to it…or how long do I have to be on the low carb before switching to low calorie?
    I would love to have a response and I know ya’ll are busy, bur I would just like to know if I should be switched to low calorie already.
    Thank you very much!

    • Team Powell - October 6, 2015

      Hi Veronica: Every diet can be different, so it’s hard to say what will happen with the diet you’re on. With Chris and Heidi’s carb cycling program, you alternate between low and high-carb days, and women eat 1200 calories on low-carb days and 1500 calories on high-carb days. Their program is outlined in this post – pay special attention to the part about promises. These are definitely Chris and Heidi’s #1 transformation tool. You can do this!

  158. Tonia - September 28, 2015

    Dear Heidi,
    Please help I don’t want to be on tv or even at this time can’t leave my family. I am at least 130lbs over weight and know I have to lose it so I can be here for my family. I tried to follow Chris’s book a couple of years ago and lost some weight but since then have gained 60+ lbs with being depressed over month after month trying to convince Our third child with no luck and then after about 15months trying my three year old son was diagnosed with a Wilms tumor which has been devastating to are family. ( he is undergoing chemo treatments and had to have his kidney removed with the tumor his is a true fighter and my inspiration to want to change my life.)Eating at the hospital and on the go plus depression has made matters worse. I don’t know if you could possible have any advice for me, but I know you guys are very family oriented and from one mother to another I just want to be a healthy mommy that is here for my kids! Thanks and God Bless!

    • Team Powell - September 29, 2015

      Hi Tonia: Thank you for your comment! I’m so sorry to hear about all you’re going through, and I can’t imagine how difficult this all is for you and your family. All the steps you need to begin your transformation journey are in this post, so begin today by making and keeping that first small, simple promise to yourself (link to the promise process is in the post). These small, simple promises are definitely Chris and Heidi’s #1 transformation tool, so give it a try! Then choose a cycle and go. You can do this – we believe in you! We wish you all the best, and that your son has a speedy recovery.

  159. Kelly - September 17, 2015

    I have IBS-D and need to do a low FODMAP diet. I also need to loose about 70 lbs. I have read both books and think carb cycling would be my best option as I have tried just about everything else. I am READY to make the change. However, can I merge a FODMAP and carb cycling? Is this possible?

    • Team Powell - September 17, 2015

      Hi Kelly: It would be best to discuss this with your healthcare team and then follow any modifications they recommend. They are the best ones to help you since they know your exact issues and can work with you on a one-on-one basis. We want to keep you safe while you’re working to achieve your goals!

  160. Nicole - September 17, 2015

    Hi Heidi & Chris ! I just started Classic carb cycling on Monday and I absolutely love it!! I was scared at first that it was going to be hard, and it’s surprisingly easy!!!! since starting Monday I’m already down 2 lbs (I know… weigh ins are Saturday’s, I couldn’t wait lol) Which brings my total of 22 lbs lost since April!!! You both are so awesome!!

  161. Srebri - September 16, 2015

    Hello team Powell !
    you are the best!
    I am from Bulgaria, and i training fitness and pump trains two or three sometimes per day.
    I eat clean.. well i try ! I eat eggs, fish, fruits , vegettable and sometimes i eat sweet because its so hard to stop it… sometimes i need that. And i still have a stomach… i will be sooooooooooo happy to seee a pack on my stomach… i dont know where I wrong.. but i will GLAD to help me !
    Im so big fan of you and yours show ! i will glad also your books came in bulgaria with BG translate.

  162. Susan Allison - September 9, 2015

    I love watching this show and wishing that I could do anything to get and stay healthy. However, I have several things against me. I have an intolerance to gluten and beans, and I’m allergic to milk protein. I also have issues with my shoulders and right wrist. How can I do what I need to do with these limitations?

    Thanks for any assistance.

    • Team Powell - September 9, 2015

      Hi Susan: There are many other options you can choose from besides gluten, beans, and milk protein foods. And with your shoulder and wrist issues, you’d want to discuss Chris and Heidi’s program with your healthcare team first, and then follow any modifications they recommend for the exercises. They are the best ones to help you since they know the exact nature of your issues and can work with you on a one-on-one basis. We wish you the best – you can do this!

  163. H - September 5, 2015

    Hello….

    I live in Arizona and heard that Chris and Heidi may be doing some type of local “boot camp.” Is there any truth to this? They are amazing people doing so much good work to help people live healthy.
    Without all the details of my past, I have lost 14 pounds the last 30 days but that is because I haven’t been eating. I’m emotionally and physically drained. As Heidi did, I had anorexia in high school. I have read all the books, I work out with a local trainer, have tried the supplements, have tried food prep for 6 meals a day, I’m an Exercise Science major at a local college and I’m struggling more than ever. I don’t know how to stop being my own worst demon.
    I feel a local boot camp would help people here in the valley. If Chris and Heidi provided knowledge, nutrition and fitness education at the time of the boot camp. If they could bring their motivation local, I feel some of us could really benefit!
    If there isn’t any truth to the boot camp…food for thought!!!

    Love you guys!!
    H

    • Team Powell - September 5, 2015

      Hi H: The boot camp you heard about is associated with the show. I’m so sorry! But if you’re interested, Chris and Heidi have made all the tools they use on the show available for all of us to use to achieve our transformation goals. You can learn the basics of their carb cycling program here: http://heidipowell.net/9060. Check it out, and I hope you can find some things you can use on your own transformation journey. We wish you the best!

  164. carol borland ballard - September 4, 2015

    How nice to see a response when i got home! I’m back from gym now and happy to say…I KNOCKED OFF 10….TEN…MINS FROM MY 2MILES !! On day 4! I’m encouraged by this. I know they say muscle remembers…must be true! (so why can’t it just remember and get shaped on it’s own??!!) My body is still pulsing ; I forgot how good this feels. You don’t need to respond to this post …I just wanted to journal. I hate to journalize but maybe online won’t seem so daunting! Just let it go to clouds…….now to find plus size workout clothes. There must be nice options somewhere out there!! tootles.xox

    • Sheri Reay - September 12, 2015

      Carol,

      I have found some great workout gear at Lane Bryant, but many of mine have come from simple old Wal-Mart for cheap! Good luck to you.

    • Laurie - October 6, 2015

      Old Navy has amazing wicking workout gear in sizes all the way up to 24. They’re cute too!!

  165. Carol Borland Ballard - September 4, 2015

    Hello group! Thank you Chris and Heidi for your smiles, honesty and commitment to health!! I’m 53, menopausal and draaagiiing!! I’ve always been on the heavier side (tummy and back) but very strong and active. I’ve also done MANY DIETS as most have. opti fast, hcg, etc….. although I’ve lost and kept off for pretty long periods of time….here i am heavier than ever…….. out of breath…..apron tummy that is so disgusting to me i could vomit…..and lacking energy and focus. i did finally join a gym and this will be my 4th day. I’ve managed the treadmill….and a few weights. lol. I used to walk 3m in 45 min. …now it takes me 50min to walk 2!! (i do inclines and chg speed thru out). I know this isn’t enough. How do i know when I’m pushing myself in safe limits? I’m afraid I’ll have a stroke or heart attack!! That’s how out of shape i am. Seems my body goes beyond my lung capacity. (I was a smoker–but free for 3 yrs..thank you LORD!) i SEEM TO BE SCARED TO PUSH IT! can you come live w/me for a few mnths? lol i would love to spend a few mnths at your facility but the cost is a bit high for my income so I’ve decided to do the 90 days by myself, spending the last 5 1/2 wks on the ocean in panama city beach FL. working out at Sequence Fitness. I thought a beautiful place would be encouraging. If i don’t get back to being healthy….what good am I? Oh the internal struggle!! ANYTHING you can suggest might be helpful. I will get your book but how can i get that whip behind me . PRAY, PRAY, PRAY. This 5’5″, 270lb, tummy to floor girl needs something to help stay focused for my yearly goal…which is to lose at least 100 lbs…..cash in my small retirement and get a tummy tuck! OKAY…… I’ve gone on long enough and am now losing myself in daydreaming. An hr late to the gym (see?)……so i best head out….SIIIIIGH !! I now see why people cry at the gym!!! Send good vibes my way………I’m definitely struggling!! You two and your group of people have a beautiful, happy blessed day !! xoxo ps….thank you Heidi…for your response on a comment i made earlier about the show. I feel a little connected :).

    • Team Powell - September 4, 2015

      Hi Carol: Love your post! As for how hard to push yourself, you want to be able to talk (a bit breathily) but not be able to sing when you’re working out. That’s kind of an easy way to tell. If it’s something that’s worrying you, you might chat about what a safe heart range is with your healthcare team. And read and re-read the link to promises in this post – those truly are Chris and Heidi’s #1 transformation tool. You got this!

    • carol borland ballard - September 4, 2015

      oh…i forgot to say thank. THANKS!

  166. Connie - September 1, 2015

    I am so impressed by the kindness and compassion you both have for others, and I wish there were more people out there who helped people struggling with weight loss…instead of condemning them. Too many people seem to think that we should “just stop eating so much”, and the problem is solved. I have struggled with weight my entire adult life, but yet being a “normal” weight is the thing I want the very most. Sometimes I don’t even understand it, because I have been able to accomplish almost everything else I have ever tried to do. I hate to admit that I am 46 years old and am now up to almost 350 lbs. I’ve been in a vicious cycle. I’ve had severe arthritis in my knees most of my life. I had one replaced about 6 years ago, but the other one is disabling right now and keeps me from being able to do most activities. I go to work and then stay home. I fear that it will make me wheelchair bound soon. I need to lose weight to have the best chance at a successful surgery and recovery, and to make surgery less risky. You think this would give me more willpower and motivation, but I still struggle. I need to exercise to lose weight and fix the medical problems, but I am not able to do this because of the medical problem. My doctor has only suggested weight loss surgery, but I could never do this due to financial reasons. I watch the Extreme Weight Loss shows and always end up in tears. Their struggles and feelings hit home with me, and I desperately want to feel the success that they feel in the end. I already feel that I have “wasted” so many of my adult years sitting on the sidelines. I fear that I will get to the end of my life without ever being active and feeling healthy and wearing average size clothing. For someone who has no insurance (at the moment) and no funds for trainers, gyms, or professional help, where do you suggest I start or who do I turn to for help? On the show, the people exercise and train hard in the first few months. but I physically couldn’t do much of that. Have you ever helped someone lose that much weight who had physical limitations? Any suggestions would be greatly appreciated.

    • Team Powell - September 2, 2015

      Hi Connie: Thank you so much for your post, and for sharing your story with us. All the tools you need to begin and finish your transformation journey are in this post, so begin today with making and keeping that first small, simple promise to yourself. This is definitely Chris and Heidi’s #1 transformation tool, so give it a try? And since your movement is limited, please remember that a huge part of weight loss is good nutrition, so concentrate on that and get in as much movement as you can under your doctor’s recommendations. It can be a slower process when your activity is limited, but it is doable! You can do this!

  167. Rashid - August 31, 2015

    Hi, Im from Bangladesh. In here the foods are like Indians. People here eat carbs(a lot of them) in every meal. Im 18 and 226lbs. Can you help me to do my carb cycling? Its getting harder to cut carbs because everyone in my family eat them in all 3 meals of the day. And how much carbs i shuld eat in low and high carb days?

    • Team Powell - September 1, 2015

      Hi Rashid: There’s an awesome graphic in this post that outlines how to put all of your carb cycling meals together, and I hope it can help you figure things out, including how carbs fit into low and high carb days: http://heidipowell.net/4514/carb-confusion/. And it does make things a bit trickier if everyone else in your family is eating more carbs, but just do the best you can – make sure you’re getting your protein, carbs (high carb meals), fats (low carb meals), and veggies (which are also technically carbs) as outlined, and you’ll be good to go! And maybe you can be a good example to your family on how to eat more healthy. You can do this!

  168. Georgia - August 31, 2015

    Love the show. Love Chris’ book. I have a question I’ve emailed and posted about. I’ve been eating over 2000 calories and losing lately while lifting and have started turbo carb cycling. I’ve messed with setting my low and high days myself but curious as to more specifically what to choose for high and low carb day amounts. 1200 and 1500 would be too low for me. Thank you

  169. Gina - August 29, 2015

    Hi Heidi,

    I just saw a photo of you from a bodybuilding competition and you look amazing!! Congrats! That is something that I have been recently thinking about doing but I am overweight by nearly 100lbs that I gained in the past year due to depression so I’m not sure if I should wait to lose what I’ve gained first or if I should start looking into workouts, special diets, and supplements. I was an athlete in college and have completed a couple of marathons in the past 5 years and I’m just looking for that inspiration again. I live and work in LA where many people are very fit, even in my profession it is encouraged. Any advice or recommendations would be fantastic!

    • Team Powell - August 30, 2015

      Hi Gina: As far as diet goes, you might want to start with carb cycling to help you meet your weight loss goals first, and then go into more of a competition-focused diet. As far as exercise goes, you can do any program that will help you meet your goals, just be sure it includes both strength training and cardio. As far as supplements go, Chris and Heidi recommend that you discuss any dietary supplements with your healthcare team first. You can do this!

  170. Sheila - August 28, 2015

    I’m 60 years old and have struggled with weight especially since having my kids in late life, I have a 11 and 9 year old. I worked with a very awesome trainer, who unfortunately got out of the business, because his clients drove him nuts. He was very much like Chris P. but threw me out of his gym several times. He worked me very hard 2x a week for an hour but insisted I do 1 hour HARD cardio a day x 7 to lose and maintain weight loss. I find that very hard to do at my age, especially since I run a business and have young ones too. Any other trainer has been unable to help me achieve that same level of fitness, or accountability. It is important that I be around for my kids, but my cholesterol and BP are not good, and I need some help. Any ideas?

    • Team Powell - August 28, 2015

      Hi Sheila: Thank you for your post! You can find all the info about Chris and Heidi’s carb cycling program – the same program they use on EWL – in this post. In their program, you do cardio 5 days a week for up to an hour, so hopefully that will work for you. With your cholesterol and BP issues, I would suggest you discuss their program with your healthcare team first, and then follow any modifications they might recommend. And remember, nutrition is a huge key to weight loss, so make sure you’re nutrition is spot on, workout as you can under your healthcare team’s recommendations, and you can achieve your goals!

  171. Alison Scurr - August 24, 2015

    Is there any chance you could make a fitness DVD for your UK fans please? I loved watching your show when I was in the states and I have started my own journey and lost 196 lb. The only DVD’s I can find are for region 1 :(. Love you guys x

  172. Sara - August 23, 2015

    I just finished reading Chose More, Lose More for Life and I’m preparing to start the Turbo cycle this week. I’m trying to lose my last 10 pounds. I already currently work out 5-6 days a week. Would you suggest that I change and do your suggested workouts in the book that are shorter with my own cardio, or continue to do my 30-40 min lifting with 20 minutes of cardio? Also, I’m having a hard time coming up with what meals I will eat everyday. Your book had some good recipes, but I don’t feel like I have enough ideas to keep going. Any other resources where I can find other food ideas? Do I really have to eat 2 cups of veggies for all 5 meals every day? That seems really hard. Also, how do protein bars (quest bars for example) or pre-made protein shakes (like muscle-milk) come into play? Would those work for a snack on carb days since they have a little bit of carbs, or do I need to stay away from packaged food like that? I really want to succeed and I don’t feel like I have enough ammo even after reading the book, I’m struggling with my first week meal plan. Any help would be super appreciated. Thanks for the motivation.

    • Team Powell - August 24, 2015

      Hi Sara: Let’s get you some answers to your questions! 1. You can continue to do your workout program. 2. There are additional recipes in Chris and Heidi’s first book, “Choose to Lose.” You can also use your own recipes that will fit into the plan. 3. You can skip the veggies for high carb meals if you’re full. 4. As for protein bars, the key to knowing which bar is best for which type of meal is to look at both the carb and fat content. If more calories come from fat than carbs, then that bar is a good option for a low carb meal. If the reverse is true, then that bar is a good option for a high carb meal. Chris and Heidi do recommend consuming only one protein bar a day, since it is best to eat whole foods whenever possible. 5. For protein shakes/powders, Chris and Heidi recommend those with between 15-20 grams of protein and less than 5 g of carbs per serving. Hope that helps – you can do this!

  173. Gabi P - August 21, 2015

    Hello Heidi + Chris + Powell Team,
    Heidi and Chris are definitely life changers. I love you guys!
    I enjoy watching your show, and now your biggest fan is my 10-yr old daughter. She loves watching the transformations. 🙂
    I have about 20 lbs left to lose, with 26% BF. For most people this may seem OK, but those 20 lbs annoy the heck out of me. I’ve been stuck on the same weight +/- 2 lbs for the last 3 years. I keep an active lifestyle, eat well, but I still struggle with my image. Maybe I’m being selfish, but i have been on a diet since I was 8 yrs old. For the last 30 yrs all I’ve heard is “I need to lose weight”…. Honestly I just want to be diet-free, is there such a thing?
    I practice yoga 4-5x/week (either ashtanga yoga, power yoga, hot yoga, walking, … something). I find that lifting weights prevents me from moving deeper into my yoga practice.
    What do you recommend for a chubby yogi who wants to get rid of the last few pounds?

    Thanks! 🙂

    • Team Powell - August 21, 2015

      Hi Gabi: Carb cycling is a program you can follow for life, and it can definitely work no matter how many pounds you want to lose. All the steps you need are in this post, so begin today with that first promise, choose a cycle, and go! And to see how carb cycling can be a program you can follow even after you reach your goals, check out this other post from this blog: http://heidipowell.net/5137/weight-loss-maintenance/. You can do this! 🙂

  174. kayla - August 21, 2015

    Hi, thank you for sharing all off this information! Is it ok to have a low carb meal for meal 5 everyday? I’ve got a lot of weight to lose, and have been turbo cycling for 3 weeks now with plenty of exercises from my Powell books, just wondering if that is safe to do

    • Team Powell - August 21, 2015

      Hi Kayla: You’ll want to follow your carb cycle exactly, including the meal outline for each day. The program is designed to help you lose weight in a safe manner to keep your body healthy throughout the weight loss process. And don’t forget to do your Slingshot week every week 4 (an entire week of high carb days). You can do this!

  175. Melissa M - August 19, 2015

    Team Powell,
    I have lost weight and gained weight. My whole life I have been afraid of food. I don’t have a good relationship with it at all. I want to be able to eat food and not worry. I have lost over 100 lbs but over the last year, I have gained back about 15 so now I am freaking out. What I was doing, is no longer working. I am scared. I don’t want to end up where I was again. I don’t know what to do anymore. I want to exercise but doing that on my own seems to end in injury and then me stopping. Then I cut calories to get the pounds down but I seem to end the week going up a few ounces. Hence the 15 lbs.
    I would love to get a week with a coach and learn to eat without the “dieting”. I think I eat good. Lean meats, fruits and a lot of veggies. I don’t eat many breads. My downfall is greek yogurt.
    So confused.

    In it all alone.

    • Team Powell - August 19, 2015

      Hi Melissa: Congratulations on all those pounds you’ve lost – that’s amazing! Everything you need to continue on your transformation journey is in this post. Begin with that first promise, and you’re on your way! You can do this!

  176. Kristen Whitehead - August 19, 2015

    HI Hedi And Chris Powell, I Want To Start Off By Saying How Wounderfull I Think You Two Are Yall Inspire Me And Make Me Want To Do Better. I Watch Yall Show Every Chance I Get! I Have Always Struggled With My Weight Growing Up. I Have Been Trying For A While To Get Into The Body Ive Always Wanted To Be In. I Just Had A Baby 2 Months Ago And After I Had Her I Am Having A Hard Time Getting Back On Track And I No I Wanna Do It Not Just For Myself But For My Daughter And Family As Well I Just Love Food Hard For Me To Say No. But I No If Its Something I Really Want Then No Is Going To Have To Be My Favorite Word So If You Have Any Encouraging Words For Me or Any Advice I Would Love That!!

    ~ Kristen ~

    • Team Powell - August 19, 2015

      Hi Kristen: Congratulations on your new baby – that’s so exciting! You’ll find all the steps you need to achieve your transformation goals in this post. Begin with that first promise, and you’ll be on your way. You can do this!

  177. Teegan - August 17, 2015

    Thank You 🙂 for replying and for those links they are really going to help me on the weight loss journey and thank you for the encouragement 🙂 xxx lots of love from Ireland 🙂 🙂

  178. Teegan - August 17, 2015

    Hello i’m Teegan i have been trying to lose weight over the past 4 months and I’ve only lost a few pounds.
    i am teenager and I don’t really go out a lot with my friends because i have really low self esteem and no confidence and a lot of my childhood has been taking from me because of this.
    I’ve always wanted to lose weight and 4 months ago i decided to stop all the bad eating habits that i had and I’ve been eating healthy ever since.
    I started comfort eating when i was around 9 when my step dad died of skin cancer and then my granddad died who i was really close to a year later and i had a ongoing issue with my dad who would be in and out in my life and i didn’t really see him, then my nanny died and my weight just hit its highest and i am so ashamed of what i looked like then that i ripped up of every photo i had and got my mam to delete any photo she had of me at that time on her phone or on Facebook. when i was around 13 or 14 i lost a bit of weight but i was still quite big.
    Because i don’t go out a lot i bought myself a cross trainer and that’s how i do my exercise,
    my mam always says that i should go out on walks but i have tryed that before and i became to self contuse and stopped.
    As u can see from what i have written i was really bad image problems and i care a lot about what people think about me.
    i have low self esteem and no confidence because most of my life i have been bullied and picked on for being over weight, someone even spray painted on one of the walls were i live “teegan is a fat blob” and everyone that i knew saw it so i stopped going out completely and id only text my friends or id ask them to stay over in mine for a sleep over and that would be the only time that i would see my friends.
    Another thing is since i have been trying to lose weight i have been becoming more insecure and there has been a few days where I’m like “I’m not getting anywhere whats the point” and just cry for hours.
    so if you have any advice on any of these topics that i have just talked about and how to maintain a positive mentality along this journey i would love to hear your advice. xx <3 🙂
    BTW I'm Irish and have a really strong Irish, Dublin accent so if you don't understand some of the things that i said SORRY!! i tryed to use no Irish slang words 🙂

    • Team Powell - August 17, 2015

      Hi Teegan: Thank you so much for your post. I’m so sorry for all you’ve been dealing with, and I can’t imagine how difficult this is for you. It sounds like you’re doing some great things to help with your health, and that’s awesome! We know it is so difficult to be a teen these days! You are constantly bombarded with images and advice on how and what you should do and be and look like, and most are very unrealistic. Heidi has addressed the teens and body image issue in this amazing post on her blog: http://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. In this post, she offers lots of helpful suggestions for both teens and those with teens in their lives, and I hope you can find some ideas that will help you develop healthy habits that will benefit you your entire life! Here’s another thing that might help you on your journey to get and stay healthy: One awesome tool Chris and Heidi use with every client is to make and keep a small, simple promise to yourself every day. This is truly a key to achieving any goal! Learn about the process here: http://heidipowell.net/8679/it-really-is-all-about-promises-2/. What will your first promise be today? Make and keep that one, then make and keep one tomorrow, and so on. It works! We wish you the best as you work to achieve your fitness goals – you can do this!

  179. Cathryn - August 17, 2015

    Hi! I just ordered the book, and I will get it tomorrow! YAY! I’m 37 years old, 5’6″ and 220 lbs. I’ve lost 60 lbs on my own since last summer (go me!) but I really want to lose more, FAST! I’m doing cardio nearly every day. I was wondering if Turbo is the best cycle for me to lose the weight quickly, then when I’m ready to start looking HOT, switch to Fit? Also, I am trying to be as clean and natural as possible, and I was wondering if the book will outline how to get all the carbs/protein I need with food, and not supplements or shakes? THANKS!

    • Team Powell - August 17, 2015

      Hi Cathryn: Congrats on those 60 pounds gone – that’s awesome! Yes, the Turbo Cycle is the fastest weight loss cycle, so I’d start there. And yes, the book helps you learn to put your meals together with real foods. Good luck! 🙂

  180. Lindsay - August 15, 2015

    Hi! I have been following you and Chris for a few years and am super inspired by your intensity!!
    I’ve had the typical up-down-up-down weight loss/gain story because of restrictions and body hatred etc. But I am finally leveling out my mind and my weight. I love my figure and my curves and muscle tone now, I just have a few questions about calories.

    I am 24, I used to be 232 lbs, went down to 190, went up to 210, down to 164, then to 180 from 2009-2013, and now I am sitting at 193 comfortably for about a year and I’m basically eating whatever I want and keeping an active lifestyle, by the way I am 5’9″ and have a lot of muscle due to good genetics. I have pear shape, 30″ waist and 42″ hips, giant thighs and big butt! I think I am only about 20-25 lbs overweight according to BMI but anyways, I want to lose juuuust a little bit, my goal weight is somewhere between 165-175 but I want to do it right this time (when I got there the first time, I basically at 1000-1200 calories a day and ran 3-5 miles every day for 4 months. It was crazy and stupid).

    I am tracking my calories and averaging about 1400-1700 a day (sometimes more because I give into temptation) and I am wondering if that is too much or too little for my body? When I am eating I feel satisfied for the most part but of course I have a huge appetite and always want to eat more but I usually stop myself.

    I do about 30 minutes of cardio a day, sometimes more, 5-6 days a week and also mix in hot yoga, home fitness DVDs and lots of walking.

    My calories come from (mostly veggies), beans, yogurt, fish, tofu and some peanut butter and olive oil. I have mostly stopped eating rice or bread but if I do it’s only one serving a day. I only eat meat about 3 times a week.

    The extremist in me wants to cut down my calories but I know that with my size and fitness level that would probably result in quick weight loss and I’d probably gain it all back fast and then some. Plus I would starve like I did before. So I’m a little bit scared of eating too much, or eating too little. I want this time to be done right! I have only been “counting” for about a week now and obviously no results yet other than feeling great and getting rid of the stomach bloat. (I don’t have a scale and I kind of want to do it this time without weighing myself, but rather just measuring myself and going by how I feel and how my clothes fit. Before I let the scale control my life).

    I am pretty confident in myself that I am going about it right this time, however whenever I look up calorie intake etc. online the answers vary so much it’s hard to know what is correct. Some say 1200 and some say 1900! I know that I would feel sooooo hungry if I only had 1200 and if I had 1900 I think I would have eaten too much to have any sort of impact on my weight loss.
    So, if you have any suggestions and a professional answer about my calorie intake for my goals, I would appreciate it so much!

    <3 from Canada,

    -Lindsay

    • Team Powell - August 16, 2015

      Hi Lindsay: Thank you for your post! If you’re interested in trying carb cycling, I’d start with the Fit Cycle (http://heidipowell.net/2719/carb-cycling-the-fit-cycle/), and on high carb days you’ll eat 1500 calories, and on low carb days you’ll eat 1200 calories. The Fit Cycle has the most high carb days throughout the week, and so that should fit into your goals and what works best for you from what you’ve shared. You can do this!

  181. Lily - August 12, 2015

    Hi Chris and Heidi,
    I just wrote a comment a minute ago and i just want to say im ready to do this and it would to be an honor to get a response from you and it would be an honor if you agree to be by my side for this transformation. I really need someone there who believes in me and i really hope its team Powell.
    ~Lily

    • Team Powell - August 13, 2015

      Hi Lily: Please see my reply to your comment – and we do believe in you! 🙂

  182. Lily - August 12, 2015

    Hello Chris and Heidi,
    I watch Extreme Weight Loss all the time and it’s always an emotional story. I’m only a teenager but i’m more than obese. I dont know where to start ( losing the weight ). I’m more than struggling with my weight, when I look at myself I cannot hold back tears, but i have no idea how to begin. I feel like I disappoint my parents even more, but my mom never treated me like her child and i’m depressed more than even now and i feel like everything is downing down hill. I’m the only one in my family who is obese and my parents always lower my self confidence and self esteem when they think i’m never good enough for them and i’m the one in the family to always disappoint. I always had an issue with food and i’m developing an eating disorder and i don’t know when is enough and when it isn’t so…. I’m so tired of being bullied and teased about my weight by friends and especially my family so please help me. i just want to lose the weight and feel confidence again. I REALLY WANT TO FEEL BETTER ABOUT MYSELF AND BOOST MYSELF CONFIDENCE, I KNOW THE ONLY WAY TO DO THAT IS LOSE THE WEIGHT AND I REALLY NEED HELP STARTING !!! PLEASE HEIDI AND CHRIS!!! HELP ME!!! It would mean a lot if you reply.

    • Team Powell - August 13, 2015

      Hi Lily: Thank you so much for posting! I’m so sorry for all you’re dealing with, and I can’t imagine how difficult this is for you. Chris and Heidi would love to help you personally, but unfortunately, they’re not taking on clients right now. We know it is so difficult to be a teen these days! You are constantly bombarded with images and advice on how and what you should do and be and look like, and most are very unrealistic. Heidi has addressed the teens and body image issue in this amazing post on her blog: http://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. In this post, she offers lots of helpful suggestions for both teens and those with teens in their lives, and I hope you can find some ideas that will help you develop healthy habits that will benefit you your entire life! And please discuss your health-related concerns with a parent or an adult close to you – a support system can be such an awesome resource as you’re working to achieve your health and fitness goals. And here’s another thing that might help you on your journey to get and stay healthy: One awesome tool Chris and Heidi use with every client is to make and keep a small, simple promise to yourself every day. This is truly a key to achieving any goal! Learn about the process here: http://heidipowell.net/8679/it-really-is-all-about-promises-2/. What will your first promise be today? Make and keep that one, then make and keep one tomorrow, and so on. It works! We truly wish you the best as you work to develop healthy habits – you can do this!

  183. Silvia - August 10, 2015

    Hello Heidi,

    You are such an inspiration to me. I am 24 and struggling to gain weight. I follow you on Instagram and seen the changes you’ve made. I’ve tried doing some weight training but I suffer from scoliosis and it limits me from certain workouts because of back pain. Some of the changes I’ve made though are walking (to get some exercise in) and added some mass protein into my diet and no luck in gaining. I am 103 and would like to gain more muscle mass. What are some things you would recommend for me such as food and exercise programs. I would really appreciate your advice. Thank you.

    • Team Powell - August 11, 2015

      Hi Silvia: Thank you for posting! Many of the same principles apply to both adding muscle mass and losing weight. You can utilize some of Chris and Heidi’s weight loss tools found in their book, “Choose More, Lose More for Life,” to help you develop a healthier lifestyle (the basics of their plan are in this post). Here’s one helpful hint: When adding muscle mass, you’ll want to consume more healthy lean protein (which you’re already doing). Get a list of approved foods on their plan – lean proteins, smart carbs, veggies, and healthy fats – in their book, as well as lots of healthy and quick recipes. You might also find it helpful to find a certified personal trainer who can work with you on a one-on-one basis and better assist you in achieving your goals. And please discuss this, or any nutrition and exercise program, with your healthcare team first, and then follow any modifications they recommend. You can do this!

  184. Laurel - August 9, 2015

    HI. I’m not sure if I should post here or on the Facebook page, however I am wondering about carb cycling as a vegetarian. Any advice and is this even possible. I know for me beans and quinoa are where quite a bit of protein come from but there are also carbs. In fact most vegetarian proteins also contain carbs other than eggs for the most part. If anyone can lead me to the right place to find answers to this please let me know. (I have both book, neither of which touch on vegetarianism.) Thank you!

    • Team Powell - August 10, 2015

      Hi Laurel: There are some vegetarian options in the foods lists (the list begins on page 192 in “Choose More, Lose More for Life”), and it is possible to carb cycle if you’re a vegetarian. There’s also some information on page 204 in “Choose More, Lose More for Life.” We wish you the best!

  185. Felicia - August 7, 2015

    Hi again,
    I was just looking at the website you sent me to look at and clearly I missed the cut off date, is it still too late to submit a video? I will in the future keep track of the dates.

    • Team Powell - August 7, 2015

      Hi Felicia: Casting for “Extreme Weight Loss” is closed right now. Watch the site for future casting info. 🙂

    • PS - August 8, 2015

      Felicia- the book:: Chose more, Lose more for life by Chris Powell and Heidi Powell— my copy just came ❤️❤️❤️❤️ !!!! It!!!! Not your typical weight loss book. I pre-ordered their new one too. You got this!!! I am only on my first small promise…to bridge my beliefs….update later!-

  186. Felicia - August 7, 2015

    Hi Heidi and Chris,

    I have been watching the extreme weight loss show and I have been overly encourage about the transformation that people have been through! I would love to be a contestant on your necpxt sho, God knows I need the help. I’ve been walking and running but I feel that I need that extra help. Not only would it be an honor but a pleasure as well. So please help me

  187. Lisa Schneidewind - August 6, 2015

    I am a wife, mother, friend, and hairdresser! I just received a copy of your book and am trying to figure out how to make the timing part work for me! Due to my daily change of schedule with being a hairdresser I can’t always eat every 3 hours, it might be closer to 4 hours on some days. Will this totally mess things up?

    • Team Powell - August 6, 2015

      With some schedules it is more difficult to eat every 3 hours – just do your best and eat every 3 hours when you can, and you will be fine!

  188. Meagan - August 4, 2015

    First I want to say thank you for what you both do for so many people! I watch your show every single week and have struggled with my weight for as long as I can remember. I am a proud mommy to two beautiful girls (3 1/2 and 12 months). I am looking for advice/pointers here. I am an ER Nurse and work 7p-3a, have no daycare for my girls so I’m struggling sticking to any workout regimen. I am currently 245 pounds (need to lose appox. 100 pounds!) I feel like no matter what I do (diet or exercise) I can’t shed any weight. Between my work hours, being a mom, keeping a household together, and my husbands crazy hours at work, we have NO time or energy to workout. My husband is a purple heart veteran who was in phenomenal shape while in the military and now struggles just as much with weight as me. We want to set a good, healthy, example for our girls and be at our best, but it isn’t happening at all. I have tried to count calories, tried the no carb diet, did the 21 day sugar detox, religiously did T25 workouts for 3 weeks, and have not dropped a pound. I’m definitely going to read more into the Carb Cycling: is there a certain program you would recommend over the others for the Carb Cycling. I’ve tried to run (and don’t mind it) but it is so hard to run while pushing an extra 80 or so pounds (my kiddos and stroller). Any advice!?!?!?! I am emotionally drained from the constant struggle and let down!

    • Team Powell - August 5, 2015

      Hi Meagan: Chris and Heidi’s carb cycling program outlines everything you’ll need to do as far as nutrition and exercise, so you simply choose a cycle and go! And you can change cycles at any time too. Their 9-Minute Missions (strength training) only takes 9 minutes in the morning Monday-Friday, and you can do your Shredders (cardio) at any time during the day. Any minutes of activity you can get in will help, so take advantage of those! Here are a couple of posts from Heidi’s blog that might also help: http://heidipowell.net/9295/exercise-its-a-family-affair/ and http://heidipowell.net/2608/no-time-for-exercise/. You can do this!

  189. Brianda - August 1, 2015

    Hi,
    I’ve been watching your show since it first started and it’s great !
    I am 20 years old and 2 months ago I weighed 212 pounds. I started in a body sculpting class in which we do things like hiit, 3-2-1 workouts, and a lot of strength work outs. The class is an hour long, four times a week, and I have lost about 10 pounds in 2 months. However, I am a college student and I will be moving back to school in a month. Is there anything you recommend to keep this up and loose more weight? I come from a family of high blood pressure and would like to work on my weight in order to stay healthy.

    Sincerely,
    Brianda

    • Team Powell - August 1, 2015

      Hi Brianda: Congrats on those 10 pounds and on the amazing things you’re doing! When you’re at school, make time to get in your workouts as you can around your busy school schedule, and make sure your nutrition program is as good as possible. Follow the links in this post – these are the tools Chris and Heidi use with everyone they work with. Make and keep those promises, follow the carb cycle that works best for you, and you can do this! And an extra benefit? You’ll be developing healthy habits that will help you throughout your life! You can do this. 🙂

  190. Jessica - July 31, 2015

    Do you recommend carb cycling more than calorie cycling for overall weight loss? Thanks guys!! Jess

    • Team Powell - August 1, 2015

      Hi Jess: Chris and Heidi have done a tremendous amount of research, and they’ve found carb cycling to be a very successful program. However, they do incorporate different daily calorie recommendations throughout the week on their program. They do recommend women never go below 1200 calories a day, and men never go below 1500 calories a day. There’s an awesome graphic in this post (as well as some other helpful info) that outlines how this works, as well as how their meals (both low and high carb) are put together: http://heidipowell.net/4514/carb-confusion/. Hope that answers your question!

  191. Trish - July 31, 2015

    Hi! I’m 210 pounds and would like to lose weight. I would like to start jogging but how do you jog every day at first and not hurt. Love you and Chris

    • Team Powell - July 31, 2015

      Hi Trish: Try jogging 3 days a week on alternating days and do other activities on the other days. It’s best if your workout routine has different activities so the same muscles don’t get overworked and so you can exercise different muscle groups. And it’s much more enjoyable that way too! As for beginning to jog, here’s a video that can help: https://screen.yahoo.com/race-everyone-try-040000433.html. You can do this!

  192. Mayra - July 30, 2015

    Dear Heidi/Chris,

    My name is Mayra I hope all is well with you and your lovely family. I have been watching Extreme Weight Loss since Chris started the show. I am having issues with weight and nutrition. I am 37 yrs old, a wife and mother of 3 little girls 8, 6,and 5 and also have a thyroid problem which I have been dealing with since 2006. I have been struggling to get my self back into working out I just don’t have the motivation or the energy lately. I used to love working out. I am 4ft 11in tall I am defenitly not a small built I would say I am medium but weight 164 lbs last time I dreadfully stepped on a scale. I have tried to change my eating habits and eat healthy but not successfully loosing any weight. I am so frustrated with myself and I just don’t know what to do any more. I NEED HELP! I know you and Chris are busy and I would understand completely if you can’t help me but I have been told unless you ask for help then you never know unless you ask. So I am here to ask.

    Sincerely,
    Mayra ?

    • Team Powell - July 30, 2015

      Hi Mayra: All the steps you need to begin and finish your transformation journey are in this post. Choose a cycle, make that first promise, and you’re on your way. And those promises truly are a key to achieving any goal, so pay special attention to that link in this post. And please discuss this program with your healthcare team first, and then follow their recommendations. You can do this!

  193. Julie Davis - July 30, 2015

    I wanted to says Thanks to Heidi. Her getting started advice has struck a chord with me. I never knew where to start on making a commitment to myself and her advice has helped me feel like I can do this, i know it won’t be easy but I am excited about getting myself back.

    So, again I say thanks.

    Regards,
    Julie

  194. Robin - July 29, 2015

    You are amazing and watching what you do for people is just incredible.

    I am writing to ask for a possible referral to a therapist/life coach in the Phoenix area. Over the last 4 years I have lost almost 200 pounds, but in the last year I have put back on 70 pounds and I am afraid that it will just continue. I am extremely active, I am actually training for the Tempe Half Ironman in October (inspired by Brandi Mallory’s episode), but as we all know you can’t out exercise a bad diet. Even with all the training, I am not putting on any additional weight, but I am not losing either. I can’t seem to find the food control that I once had, when I lost all the weight and am hoping to find someone who can help me figure it out again. As you have said many times, the eating right and exercising is the easy part of losing weight, it’s the mental part that is the hardest. I was so, so close to my goal (within 7 pounds) and still didn’t make it, I am determined to do so, but need some help figuring out exactly what is going on.

    Thank you so much for your time

    • Team Powell - July 30, 2015

      Hi Robin: Please contact Powell Metabolics, and they can help you with either the resources they have, or for a reference: http://www.powellmetabolics.com. And good luck on your Half Ironman – you got this!

  195. Danielle - July 29, 2015

    Do you happen to have any tips or advice for people who are handicapped? A man hit me with his car door back in October of last year while I was riding my bike to work. I still need to walk with 1 crutch and am waiting for Sudeck’s atrophy to subside before I can have a 2nd surgery. I am in stage 3 of Sudeck’s and know that I will be permanently disabled for life. It is very limiting. Before this happened, I was working out 5 days per week and had already lost 42 pounds. Now, I find that just eating well isn’t enough. I needed all the exercise I was doing. But now there is so much that I am unable to do. Is there anything you can recommend? My upper body was limited for quite a while and still is a bit, but I think I can do a lot more with it than I can with my lower body. If I do mostly upper body work, can I successfully lose weight all over? I’m doing physical therapy 3 times per week and there is a bit of exercise in that, but not enough. I would appreciate any help you can give me. Thank you!

    • Team Powell - July 29, 2015

      Hi Danielle: So sorry to hear about your accident! I’d suggest you work with your healthcare team (and physical therapist) and have them help you put together an exercise program you can do while you’re recovering and after. They are the best ones to help you since they know the exact nature of your injuries and can work with you on a one-on-one basis. We wish you the best!

  196. Denise - July 29, 2015

    Good morning. I had gastric bypass 13 years ago. I’ve lost 180 pounds. Now I’m struggling and need to lose 50 pounds. I’m miserable. I’m not a big Eater and I struggle with Fibromyalgia. It’s hard most days to exercise cause it hurrs. Please help me. I’m desperate to be back where I was. What do you suggest for me. If I could have 1 week with you I know I can loose this weight and maintain again. I love your show and you inspire me every day. Thanks for what you do. Love you you both Dee

    • Team Powell - July 29, 2015

      Hi Denise: I’m so sorry for all you’ve been dealing with. 🙁 All the steps you need to begin your transformation journey are in this post. Choose a cycle, and start with making and keeping that first promise to yourself. And with your health issues, I’d suggest you discuss this program with your healthcare team first, and then follow any modifications they recommend. And remember, a huge part of weight loss is good nutrition, so even though your exercise is limited, you can still achieve your goals!

  197. Tori Armour - July 29, 2015

    Hi Heidi and Chris, a message for you and your beautiful family. I am in the UK and have been watching Season 2 of Obese: A Year to Save Your Life and inspired, moved and awestruck doesn’t even begin to explain how touched I am by your work. I have been underweight, then overweight, then obese and now currently overweight but working towards a healthy weight, I have postnatal depression and have a problem with my hip which I am awaiting an MRI for but can exercise within certain limits, any tip would be appreciated. What you are doing is so amazing, not just working on the physical but empowering and changing the whole person. You are both beautiful people inside and out, from what I have seen. Heidi, you look so amazing and strong and I’m so glad that you have surpassed what you wanted with your life. Stay strong gorgeous lady. Chris, I hope that you manage to help everyone you can and that you are able to stay strong throughout the journey, it must be hard at times facing such strong emotive episodes in life and I hope that you both as a couple and family continue your amazing work and keep growing stronger as a family. God bless you all. All my love, Tori

    • Team Powell - July 29, 2015

      Hi Tori! Thank you for this awesome post – I know Chris and Heidi truly appreciate it! As far as exercising while you’re dealing with your hip issue, it’s best to discuss any exercises with your healthcare team since they know your exact issues and can work with you on a one-on-one basis. I hope you recover quickly!

  198. Crystal - July 29, 2015

    Dear Heidi
    Please help me, I just can’t do this by myself when things get tough i just want to quit i’m almost 32 i weight about 235 i’m 5ft 3in I want some confident’s and self worth but my inner scars cut so much deeper then the ones i have inflicted on myself… please Heidi save me from myself…

    • Team Powell - July 29, 2015

      Hi Crystal! Unfortunately, Heidi isn’t taking on clients right now, but all the steps you need to begin and complete your transformation journey are in this post. Begin with that first small promise, choose a cycle, and go! Report back and let me know how you did on your promise – you can totally do this!

    • Tori Armour - July 30, 2015

      Hi Crystal,

      I just want to say, you can do it! If you want a personal cheerleader, I’m here. I’m overweight myself and on my own journey so I know that it’s difficult taking those first steps on your own but only you can change your life yourself. You got to remember that somewhere inside you there’s your happy, healthy self waiting to come out. Do contact me if you want and we can spur each other on x

  199. Bobbie Conley - July 28, 2015

    Thank you for the websites, show, and books. I’m so tired of being fat and unhealthy. Last week after watching the EWL show, I decided to get off my butt and get serious. I’m 57 and 332.8 lbs heavy actually down 2.4 lbs from last week. I made myself get out of the recliner and on my incumbent bike. I only rode 5 min each for three times to start. Then got up to 15 all at once. Tonight during the second hour of the show, I managed 21 minutes all at once! To me one walking on a cane and unable to stand more than 5 minutes at a time, this was a huge accomplishment. I’m also using the FatSecret app on my iPad to journal my food intake and activities. I just wanted to say thanks for your show and resources to aide in my endeavor.

    • Team Powell - July 29, 2015

      Hi Bobbie: This is amazing! You are well on your way to achieving your transformation goals – you got this!

  200. Adrian - July 28, 2015

    Hey Team Powell,
    I’m 22 years old and I’m soon going to be a father. I live in a family that eats very unhealthy. I was wondering how I can make simple changes to slowly get going onto a healthier lifestyle for both my family and myself.
    Thanks

    • Team Powell - July 29, 2015

      Hi Adrian! Congratulations – that’s so exciting! All the steps you need are in this post. Begin by choosing a cycle, and then make and keep that first promise to yourself. Everything you need to know and do is outlined in Chris and Heidi’s program – you just need to follow the plan. You can do this!

  201. Bryan - July 28, 2015

    So I was doing well,I went from 270 down to 210. Got hurt and had to have neck surgery 8 months ago. I’m up to 250 now and still having problems with pain. The pain makes hard to workout. I’m 5 10 and now 250. I can use some suggestions. I’m having the hardest time with the carb cycling.

    • Team Powell - July 29, 2015

      Hi Bryan: So sorry to hear about your surgery – that must be so frustrating! All the steps you need to begin and achieve your transformation journey are in this post, so choose a cycle, make and keep that first promise, and you’re on your way. You mentioned you have questions about carb cycling, and I’d love to answer them, so please reply, and I’ll do my best to help you. And I’d suggest you discuss this program with your healthcare team first, and then follow any modifications they recommend. And remember, a huge part of losing weight is good nutrition, so even though your exercise might be limited, you can still achieve your goals.

  202. Heather - July 26, 2015

    I have a few questions. I just had my third child and I need to lose some weight. I was in pretty good shape before I had this one but haven’t been motivated to get back into working out. I love watching the show and would love to know some of the exercises that you do with your clients. Do you have a DVD that you would recommend? I am also breastfeeding and don’t want to cut my calories too much because of that. Does your book have workouts in them? Is carb cycling ok while nursing? I am mostly looking for motivation. Time is a bit of a factor also just with taking care of three kids with a husband that travels and no other family nearby.

    • Team Powell - July 26, 2015

      Hi Heather: Congratulations on your new baby – that’s so exciting! Yes, the book does have a complete workout program in it, and it’s awesome! Chris and Heidi also have two workout DVDs, and you can learn more about them here: http://heidipowell.net/books-dvds/. And here’s another post from this blog that outlines Heidi’s breastfeeding nutrition program: http://heidipowell.net/2275/q-a-carb-cycling-while-prego/. And, pay special attention to the part in the book (and in this post) about promises – these truly are the key to achieving any goal. Hope that helps – you can do this!

  203. Alisha Cody - July 25, 2015

    I love to watch and read about how you help people transform their lives. I am living with myasthenia gravis which is a muscle disorder. I try to walk daily but just can’t burn off enough to lose the prednisone weight. I have adopted a healthy lifestyle to the best of my ability. Any tips to help me with my journey because not being able to work out aggressively I am only losing like a pound a month. Thank you in advance!

    • Team Powell - July 25, 2015

      Hi Alisha: All the steps you need to begin your transformation journey are in this post, so choose a cycle and go! With your health issue, it’s best to discuss this program with your healthcare team first, and then follow any modifications they recommend. And remember, a huge part of weight loss is nutrition, so follow the nutrition part of your program exactly, exercise as you can under your healthcare team’s guidelines, and you can achieve your goals. And any pounds you lose are a win!

  204. Emma - July 24, 2015

    Heidi I want to start off by saying you and Chris are such a motivating couple I love watching both of you… but listening to you talk about your eating disorder has really hit home I guess I really never looked at it that way but I think I have a problem I am totally fixated on my weight before I had kids which was 105lbs for my 5’1″ statue. I weigh 170 lbs. now and just can’t figure out what to do I have read the books, done the diets, done laxatives and even have gone without eating for days at a time with the ending result of binging when I am bored 🙁 and my food choices are not good I am a very picky eater so that doesn’t help with the dieting part of my struggle
    This year I thought I would change all of that and joined a gym I was doing well for someone who has never ever excersized a day in her life I was beginning to enjoy going to the gym and even started a couch to 5K problem is that I began to get shin splints so I started walking that did not help then my doctor suggested stationary bike it was good for about a week when my knee had given out and now I can t do either of those so I have resorted to depression and eating with an I don’t care attitude.
    I need help advise or just someone to hear me out my family keeps telling me that I look fine and that if I cant do it it is fine I know they are just trying to be nice but I cant do this anymore.
    I know I don’t have a whole lot to lose like the contestants you pick for your show but I really need help with these 50-60 lbs.

    • Team Powell - July 24, 2015

      Hi Emma: Thank you for sharing your story with us. Heidi would love to help you personally, but unfortunately, she isn’t taking on clients right now. That’s why she and Chris have made available all their transformation tools for all of us to use, and all the steps you need to begin and achieve your transformation are in this post. Choose a cycle, make that first promise, and you’re on your way! And please discuss this program with your healthcare team first, and then follow any modifications they might recommend. You can do this!

  205. Tina Cohen - July 23, 2015

    Hello Chris and Heidi,

    I am a Christian Mother Of 3. I’m 52 and my kids are ages 17, 15 and 11. I have been married for 23 years. I have been over weight since I was 29 years old. I have been picked for Extreme Weight loss twice, but did not make it on the show. I used to be very thin before. I was anorexic and bulimic when I was a Playboy Bunny 18 to 25 years old. I was in great athletic shape before that when I played Women’s professional soccer from 7th grade to the age of 18 and I was an excellent Speed Skater and Runner at the same time. I miss the long distance running more than anything! Now I do not even have a metabolism. Due to the way I treated my body when I was trying to loose the weight to become a Bunny. They asked me to lose 5lbs every week to look better in the bunny suit, most likely because of my muscular thighs. If I can’t be on the show, could you please help me with the diet and exercises that I would need to do to loose 150 lbs. in a year? Right now, I can’t do anything that my kids and Husband would like me to do with them. I live in Morrison Colorado which is close to the CU campus too. My email is [email protected] my number is 239-470-1132.
    Thank You for reading this,
    Tina Cohen

    • Team Powell - July 23, 2015

      Hi Tina: Thank you for sharing your story with us. All the tools you need to begin and achiever your transformation is in this post. Choose a cycle, make and keep that first promise, and you’ll be on your way! And please discuss this program with your healthcare team first, and then follow their recommendations. You can do this!

  206. Pauly - July 22, 2015

    Hello,
    I watch extreme weight loss every week and feel so emotional. I’m always so proud of the people on the show and all they over come in one year. I also feel like these people can lose so much more weight then I need to lose and yet they are doing it and I can’t. I have lost up to 22 lbs at a time but then I hit a plateau and get frustrated and quit. At this time I want to lose 45lbs, that would put me at 127lbs. I feel that’s a good weight for me. But how?? Any help would be greatly appreciated.
    Thank you.

    • Pauly - July 22, 2015

      Btw I wish you guys had a show with not so extreme weight loss. I would apply!! Ha ha

    • Team Powell - July 22, 2015

      Hi Pauly: All the steps you need to achieve your transformation goals are in this post. Follow the links, choose a cycle, and go! The book, “Choose More, Lose More for Life,” would also be a very valuable resource. Pay special attention to the part about promises, these truly are the key to achieving any goal. You can do this!

  207. Haley T - July 22, 2015

    Hi Heidi Powell, My name is Haley and I am 19 years old. I watch your and your husband show Extreme Weight Loss and I love it! Your show encourages me to keep working out to stay fit and live a healthy life. I have one problem though, every time I try to lose weight and eat healthy I find myself gaining weight, so then I usually give up and start to go back to my normal eating habits. I would say my eating habits is good, but then not so good. Also, I feel like I can not lose the weight because I am not patient enough. Also I use to run like 3-4 times a week and my parents noticed a difference on my weight, but I did not. I used to play basketball so that kept me in great shape, but now I do not play anymore and now my exercise will be running outside/going to the gym 3-4 times a week. I just do not know what to eat like in the right amounts because I felt like when I was eating healthy I was not eating enough, but then I still would gain weight. So yeah I really just need nutrition tips. Also, I am not overweight not even close, but I want to be about 10 pounds less then I am now. I am 159 and 5’10. I also do have a lot of muscle on my body. So, yeah I really hope you will read this because your help would be must appreciated! Thank you! Hope to hear from you soon! 🙂

    • Team Powell - July 22, 2015

      Hi Haley: First of all, that number on the scale is sometimes not a true reflection of how healthy you are. If you have a lot of muscle, your weight will naturally be a bit higher because of that muscle weight, but that doesn’t mean you are overweight or need to lose any pounds, so please keep that in mind. All the steps you need to eat right and exercise are in this post, so be sure and check out all the links, choose a cycle, and go! And since carb cycling is a program you can follow for life, it’s a plan you can use even after you get to where you’d like to be. Here’s another post about weight maintenance that might help too: http://heidipowell.net/5137/weight-loss-maintenance/. Good luck!

  208. Bobbie Cornett - July 19, 2015

    Hi Heidi & Chris,
    I love watching your show and reading your Facebook pages. I have a couple of questions but first let me give you a little history. I lost my first husband in a motorcycle wreck at the age of 20 when a 14 year old stolid a car and hit him on his way home from work. my daughter was born 3 weeks early the day after the funeral. I had a lot of emotional issues for awhile I started drinking a little more than normal. I started dating my current husband when my daughter was 3. I was very insecure with my body so I started dieting and then went way over board and had to be hospitalize with anorexia nervosa I got down to around 95lbs, after I overcame that I started eating to much. my husband and I both lost our jobs with Ford Motor company when they moved our plant to Mexico. So now I work a full time ( midnight shift as a donut maker) & 2 part time jobs and my husband drives a hour each way to work so we don’t see each other till the weekend and by that time we are so tired that we don’t enjoy each others company. I lost my father to cancer during the same time and he was all I seemed to live for. I have to take care of my mother & mother- in-law who both have memory illness and need a lot of extra care. I also suffer from arthritis and have had to have both knees replaced and I am told that I need a hip replacement also. I am 55 years old and I weigh about 225lbs I am 5′ 9″ tall. I am just so tried and run down and I don’t eat correctly I know.
    I was hoping you could give me some personal and nutritional advise I just don’t know where to start anymore and I know that I am to young to feel like this. I am just so tired that I cant even think about where to begin. where I get home I just grab whatever is easy to eat. I have recently purchased a Vintage Camper and I would love to start attending Vintage camper Rallies but I am just to tired. Please HELP me and give me some advise on where and how to get started I don’t know where else to turn to!!

    • Team Powell - July 19, 2015

      Hi Bobbie: Thank you for sharing your story with us. I’m so sorry for all you’ve had to deal with, and I can’t imagine how difficult all this has been for you. I’d like to share some tools Chris and Heidi have made available for all of us to use to achieve our transformation goals! You can find all these tools in their book, “Choose More, Lose More for Life.” The book contains their complete nutrition and exercise program, and it’s the same one they use on the show. It will teach you everything you need to know and do to achieve your own transformation! Learn all about it here: http://heidipowell.net/9060/how-to-begin-your-transformation-journey-step-by-step/. And please discuss this program with your healthcare team first, and then follow their recommendations. You can do this! And what an awesome goal – I hope you can start attending your rallies soon.

  209. Cassandra Carroll - July 16, 2015

    I love you guys and I love your show. So inspirational and I admire how Chris and Heidi are paying it forward. I have read Chris latest book and I have begun Carb Cycling. I am learning about nutrition and the importance of exercising. Motivation! Support! I find these two things everywhere. Extreme Weight Loss affirms that transformation is possible. I hope and wish that one day I can meet the two of you. God has Blessed us with the two of you; people who truly care about obesity. I only hope that when I get to my weigh goal that I can “pay it forward” and be able to help and motivate others. Keep up the good work and tell Susan that I am still sticking with the program!

  210. Lori - July 16, 2015

    My family and I love your show and I just bought Choose More, Lose More for Life and have a few questions. I’m not quite sure where the fruits come into play . Are they counted in with your regular day or are they saved for your reward days/meals? With the turbo cycle is the reward a meal or is it reward day? I’d like to start this way of eating soon. Thank you so much!

  211. Christine A Tetreault - July 15, 2015

    I am really getting desperate, I have lost 19 pounds, and now my belly flaps onto my legs. I get yeast infections all the time because of it. How do I tighten my abdomen?? I have a bad back and go for RFA shots in my lumbar region due to it, so a lot of back work is not good. I also have heart and lung issues so cardio is not an option. HELP!!!!!!!!!!!!!!

    • Team Powell - July 15, 2015

      Yay for losing 19 pounds! I’d discuss the exercise part of Chris and Heidi’s carb cycling program with your healthcare team, and then follow their recommended modifications. If you’re interested, the nutrition part of their program is pretty awesome too, and it might gie you some good ideas you can incorporate into what you’re already doing. Since you really can’t spot reduce, work out as directed by your doctor, make sure your nutrition is spot on, and you’ll be able to achieve your goals. You can do this!

  212. Supriya Singh - July 13, 2015

    Namaste Chris & Heidi,

    Myself Supriya from India. My height is 155 cm and weigh 95 kgs. I have been watching your Program over you tube and its given me a hope to anyhow squeeze out time from my schedule and work out. I was earlier following GM Diet and reduced about 3 kgs in 15 days. But without work out it would not help.

    It is my request if you could provide a diet and exercise plan for vegetarians like me.. Really need your help. My target is to lose 15 kgs in 1 month. Exercise 6 hours a day. Please guide.

    • Team Powell - July 14, 2015

      There is a complete nutrition and exercise program in Chris and Heidi’s book, “Choose More, Lose More for Life.” Everything is outlined for you in the book, including vegetarian options. Get the book, choose a carb cycle, and you’re on your way! For the carb cycling basics, check out the links in this post. You can do this!

  213. Amy isley - July 12, 2015

    Any experience with post menopausal people? I have a large amount of belly fat despite being very active. I have been trying to lose weight but am beyond frustrated. I have pretty much given up since my scale won’t ever budge. Would carb cycling help me to lose weight. I am 5’7 and 180. I was once a skinny person but now am no longer. I hate how I look and want to improve. Help?

    • Phillis - July 14, 2015

      I agree seems harder as we get older. I wish you success and know you will do it. I too am working on myself. I always say to myself “That I am a work in progress”. Good luck and success! You will do it…

  214. carla - July 11, 2015

    Hello to you – love, love, love you and your show! I have been the caretaker of my family and elderly parents for years, leaving no time for myself. Classic story- while it was always a reason it was also my excuse. Now my folks are gone, my kids are older and now I want to get my body back. Problem is, I am dragging my feet terrible and the clock is ticking to surprise my military son who is getting married this November. He has always been a cheerleader of mine, knowing how badly I want to be healthy again – I am at 215 and 5’6″ – He has always been health “nut” and doesn’t understand my struggles -food addiction, no ambition to make it better, but yet sees me watch your shows, and others like it, subscribe to several health magazines, etc….but just don’t connect the dots for more than a few days…. ugh!!! I get frustrated just thinking about it! lol! All the different types of programs, pills, books, etc…. I really want to surprise him and myself really by getting healthy and making us both proud. I currently work a 50 hour week and have for 15 years now, and don’t see that changing anytime soon, again – reason/excuse – both….. help, any words of wisdom, your no nonsense style is maybe just the kick I need! Also, thank you for all you do!!!!!

    • Team Powell - July 12, 2015

      Hi Carla: Congratulations on your son’s upcoming wedding – that is so exciting! All the tools you need to begin your transformation journey are in this post. Pay special attention to the part about promises – these truly are the key to achieving any goal. Choose a cycle, make that first promise to yourself, and you’re on your way! And remember, you can change cycles at any time. You can totally do this!

  215. Amber - July 8, 2015

    In 2008 I had gastric bypass surgery. At my highest I weighed 407lbs. After surgery I quickly lost 217lbs. I maintained that for a few years but old habits come back and I started putting weight back on. While I was pregnant and after having my daughter I gained A LOT of weight – I am back up to 326lbs. In 2009 I met and married my husband. At his highest he weighed around 360 and when we met he weighed around 140. He also had a gastric bypass in 2005. He now weighs 220. We both realize that we need to change. We need to lose weight. We want to be healthy for our children. The problem is, we have no clue where to start or what to do or how to stick with it.

    • Team Powell - July 9, 2015

      Hi Amber: This post is exactly where you start! Everything you need to know and do is in Chris and Heidi’s carb cycling program as outlined in this post. As with any nutrition and exercise program, please discuss this program with your healthcare team first, and then follow their recommendations. You both can do this!

  216. Jackie - July 8, 2015

    Hi Heidi and Chris,
    My name is Jackie and I am obese. I have had gastric sleeve surgery and lost about 70lbs. I’m still so far away from my goal. I sit back and I realize that I don’t know how to do for myself. I never have put myself first. As a mom of 3 and married to my high school sweetheart my life revolves around them. I will not be successful until i can learn to put me as a priority. Help me. Please. I need someone to teach me to train my mind to take care of me. My family needs me and i want to be the best me and the healthiest me i can be. I’m full of good intentions but lack consistency and discipline. I need to be reprogrammed I feel so helpless. Help me find the fit me underneath this cushy body.

    • Team Powell - July 9, 2015

      Hi Jackie: Thank you for sharing your story with us. Chris and Heidi would love to help you personally, but they are not taking on clients due to everything they’ve got going on right now. I do hope you understand. However, this post is a great place to start on your own transformation journey – it outlines their complete carb cycling program, and it’s the same program they use on the show. You can totally do this! And please discuss this program with your healthcare team first, and then follow their recommendations.

  217. Jonathan - July 8, 2015

    Chris and Heidi,

    When I remember, I try to watch the show. I’m amazed at the transformations. I’ve heard it said that, asking for help is difficult. Asking for help from family, is even more difficult. Some backstory first.

    When I graduated high school, I was 19 years old, about 5 foot 8, and approximately 150 lbs. I looked younger than my actual age (I still do). Over the next 32 years, I’ve gained about 85 pounds, to reach approximately 235. Sometimes in pictures, to me anyway, I look like I have a triple chin. During the 32 years of weight gain, most of it was eating too much. Part of the reason for that: My father passed away in July of 1997. It was a “comfort” when I ate food at times other than meal time. The extra weight has magnified chronic knee problems. There are times when, go up or down a flight of stairs, I almost out loud in pain.

    For about the first six months after my father died, I was upset about what happened the night he died. At the time, I was volunteering for a different local fire department. I was getting ready to leave my parent’s house, to do my weekend duty at the firehouse. My father and I had a stupid argument, and within about an hour, he had died. That doesn’t bother me much anymore, but I still miss his wisdom and his “just being there when I need him”.

    Unfortunately, since January of this year, things have gotten much worse. At the end of January, I was getting ready to leave my Mom’s house on a Saturday night. I heard a noise, turned where I thought it was coming from, and something didn’t seem right with my Mother. In less than 30 seconds, she was having symptoms of a stroke. That was confirmed, a little while later, at the hospital. Ever since then, she has been making slow steady progress, but it has been very hard for me. I usually go to her house for the weekend, and now she’s not there. It pains me to see her the way she is. I actually only have seen her twice, because she is in rehab, which is about a 4 plus hour drive from where I live. I hate to admit it, but the last time I did see her, I wanted to walk out of her room 5 minutes after I arrived.

    While I don’t need to lose 200, or even 100 pounds, I do need to lose a significant amount of weight. My ultimate goal is to get to about 160 to 170 pounds (about a 65 to 70 lb. loss). At the very least, I’d like to lose about 35 pounds to get to 200. For a short period, several years ago, I did Weight Watchers. I was losing about 1 to 2 pounds, every other week. Not great, but I was making slow progress. However, something caused me stop, and soon gained the weight back (and then some). I don’t know what it was, but I’ve never joined another program since then.

    I don’t make a large salary. In fact, I live paycheck to paycheck. I’m asking for help in trying to lose weight again. Healthwise, I really need to do it. I’m borderline Diabetic, I have high blood pressure, and high cholesterol. While the last two are not serious, my family history requires I keep close tabs on both.

    What I’m looking for, is something inexpensive, and easy for me to do with minimal supervision. However, because I’m Jewish and keep kosher, it could pose a challenge. Some kosher food, is not helpful when losing weight. It has to be prepared, according to kosher dietary laws, with something that might affect how much weight you lose.

    If I could get to my ultimate goal weight, I be able to do the New York Marathon again. I had tried it several times before; however, since I’m not in great shape, I was only able to walk the 26.2 miles. I set a long term goal, of getting in shape, and running the entire distance. I’d even wait into my 70’s to do it.

    Any help, either of you could give me, would be greatly appreciated. Thank you for your attention.

    • Team Powell - July 8, 2015

      Hi Jonathan: Thank you for sharing your story with us. I’m so sorry to hear about your mom and dad, and I can’t imagine how difficult this all has been for you. All the steps you need to begin your transformation journey are in this post, so choose a cycle, and begin today! And please discuss this, or any nutrition and exercise program with your healthcare team first, and then follow their recommendations. Another helpful hint: Pay special attention to the part in the post about promises – these truly are a key to achieving any goal. Here’s the link to learn about promises for your convenience: http://heidipowell.net/8679. You can do this – we know you can!

  218. maureen - July 7, 2015

    Hi Heidi: Wow…my weight loss journey is stalled. I have a good 60 pounds to lose. I eat right..too much but right..this I can handle. I work out properly at a gym 5x a week. I say properly because I have 4 herniated disks…..So I can carry huge products from Costco, but if I sneeze wrong or turn while drying my hair…watch out! At the gym I do 30 – 45 min of non pounding cardio..sweating nicely..then on to stretching of legs & stretching on a back machine…then either upper body or lower body…ening with abs and stretching from PT. 32 oz of H2O & home I go…….then oatmeal, or egg whites & fruit, coffee, vitamins & more water. Sounds great right….well this works for about 1 month, then I see some results & that is when my back says “Oh no…gotcha!” Now I am on meds for a week, then baby steps to the gym the next week…..so a vicious nasty cycle….I never can really make any headway. it is so upsetting. I am the poster child for nutrition & exercise but my body wants to remain fat! Believe me…60 pounds will NOT make me skinny, just healthy and happy. My trainer, who is really excellent suggests a nutritionist……HELP.

    • Team Powell - July 7, 2015

      It sounds like you’re on the right track. I’d suggest you discuss Chris and Heidi’s carb cycling program with your healthcare team and then follow any modifications they might recommend for you back issues. They are best equipped to help you since they know your exact issues and can work with you on a one-on-one basis. And remember, a huge part of weight loss is nutrition, so even when your back isn’t cooperating, you can still work toward achieving your transformation goals. You can do this!

  219. Jaloe - July 4, 2015

    My current weight is 272 Ib and my height is 5 ft I have already made a meal plan where I have low and high crabs days and that I will not go over 1200 calories. But the thing is how much sport should I do I mean is 1 our in the day enough 6 times in the week? Or should I do more? Hope to hear from you I love the programs and it help me now to do all these changes in my life.

    • Team Powell - July 4, 2015

      Hi Jaloe: Chris and Heidi recommend women eat 1200 calories on low carb days and 1500 calories on high carb days, so that might help you also. As far as exercise goes, they recommend regular strength training, just remember to not work out the same muscle groups two days in a row. And in their carb cycling program, they recommend up to an hour of cardio 5 days a week (Monday-Friday). If you’re interested, their entire exercise and nutrition program, along with daily schedules, is in their book, “Choose More, Lose More, for Life.” We wish you the best!

  220. parikshit singh - July 4, 2015

    hello i have been following you guys for a while, i like it very much, the goal is long term and not just quick weight loss.

    i have been overweight all my life, never remember being thin, didnt stop from playing though, football (soccer), hockey, basketball, played them all, always been flexible and have been able to move around.

    im 26 now and now its not easy to be as flexible, i have just a few years till the mtabolism aslo starts getting tough, the problem i discovered two years ago was that i have thyroid and high uric acid, whick requires medication and to cut protiens from my diet, i have lost some weight in the past, its been very gradual but its been permanent.

    i have given myself a chris powell goal of 50 pounds in 6 months, i really want to achieve that, would like some tips, on workout, calorie intake, just anything u can think on top of your head, just looking for some advice.

    • Team Powell - July 4, 2015

      Hi Parikshit: You have some awesome goals, and all the steps you need to achieve them are in this post. One thing: With your health issues, please discuss this program with your healthcare team first, and then follow any modifications they recommend. You can do this!

  221. Tina - July 2, 2015

    Hi from Slovakia 🙂 I m a mother of one month old baby boy and I need to do something with myself.
    I want to ask ( Heidi like a mother ) if the carb cycling is safe during the breast feeding.
    Sorry for my english 🙂
    Have a nice day.
    Tina

  222. Jasmin - July 1, 2015

    I want to know when I count the carbs in a mealplan should I also count Unstarchy vegetables into that plan ?

    • Team Powell - July 1, 2015

      Yes. All fruits and vegetables are carbs.

  223. Olivia - July 1, 2015

    I am not sure if this is posting in the right section but I wanted to ask Heidi and Chris what I can do in my situation. I am newly married and struggling with my weight. I used to be obese at 5’11” and 294 lbs. I got down to 195 in high school then gained in college up to 230. I lost the 230 and used a trainer for 1 year to build muscle and felt fantastic! I even had the funds to get the skin surgery (full tummy tuck) in 2012 and that really built up my confidence after having that skin hang for over 9 years!!! That’s when I met my husband. He was extremely supportive during my surgery and there after but right before we married (about 7 months later) I started gaining and losing muscle mass (I wasn’t working out as much). I have been fluctuating around 195-205 and can’t seem to get under the 190 range. My husband and I dated long distance and the talk of weight and exercise was not a big topic until he came to live with me in my country (the US). Now, it is all he talks about. He is always telling me that I don’t take my weight loss seriously and if I get pregnant I am going to look even worse. I know the importance in believing in yourself and making it YOUR decision to lose weight but even with counseling he is bent on me losing weight in order to show him how much I care for him. Emotionally I am in a really tough place. When I watch “Extreme Weight Loss” on TV I see the CARE Heidi and Chris put into their clients and I am wanting that from my husband. Do you have any suggestions on how to best handle this situation? I think culture has a part to play in “telling” your wife what to do is seen as ” tough love” because they “care” but all I feel is defeated and angry because I feel I have come so far from where I was and I need the support to make the final journey ahead to get down to 170 (my ultimate goal). Thank you!

    • Team Powell - July 1, 2015

      Hi Olivia: Thank you for sharing your story with us. First of all, all the tools you need to begin and finish your transformation journey are in this post. Choose a cycle, and you’re on your way! It can be so difficult when you’re receiving outside pressure to lose weight, you really have to choose for yourself to make those changes. Pay special attention to the part about promises in this post (and here’s a link to the post on promises for your convenience: http://heidipowell.net/8679/it-really-is-all-about-promises-2/), and make and keep that first promise to yourself today. And try to explain to him that you do desire to get healthy, but you need his support in a different way than he’s offering. And do this for you! You can do it – we know you can!

  224. Patti - June 30, 2015

    I am a recovering addict with over 5 yrs. clean and during my addiction I got into some trouble with the law. I am telling this because it has had a major affect on my life for the past 5 yrs. While giving up drugs seemed easy, trying to get good work with a record is not. I left the state I was in to move back to my home state and am struggling with finding work and while I have worked hard on fixing the issues that were a part of why I got into drugs, I find myself getting into a depression now. I am not concerned about going back to drugs honestly, but I am extremely concerned about my weight gain, plus I am a smoker who wants to quit, but with no solid work, I’m afraid quitting that too would bring me down to another level. I weigh over 250 lbs and I should be at 150, 160 tops according to what I’ve read. Please, I need help (advice) on what road to take to get started on getting my life back yet again. I don’t want the life I am living currently but I do want to live a good life. Getting these doors slammed in my face every day is tiresome. I’ve watched with my own eyes people throwing my application for employment in the trash while I am still standing right there. I know I am a good person, I know I deserve a second chance, but I have yet to find that person who is willing to give it to me. Please, if you can just email me where to start so I can get myself back to a positive place in my life I would greatly appreciate it. I wish to thank you in advance.

    Patti

    • Team Powell - June 30, 2015

      Hi Patti! So sorry for all you’re dealing with, and I can’t imagine how difficult this all is for you. Everything you need to know and do is in this post. Take things one step at a time, and you got this!

  225. Patti - June 30, 2015

    I’m trying to figure out where I can post for some advice. Can someone help me please, Thanks

    Patti

    • Team Powell - June 30, 2015

      Hi Patti: You can post right here, or on Heidi’s FB wall.

  226. Nora - June 30, 2015

    Hi, Heidi and Chris! Just wanted to share my story. I weighed 521.5 lbs, lost 303.4 lbs. in just under 3 1/2 years. But I gained back 255.6 lbs. I was struggling. I still am, but I’ve lost 100 lbs. in the last 1 1/2 years. I’m determined to get back where I was, then lower. I love your show, I love y’all. Thank you for what you do for others. You’re such an inspiration!!!!

  227. josh - June 28, 2015

    hi im 15 years old and currently overweight in y eyes and others. im picky too i dont like vegstables other than broccoli and ocra or seafood of any kind i want to be a police officer in the future and want to start to get into shape now my diet currently consists of hamburgers and frenchfries almost every day i just need some help with a diet that will be good for picky eaters any help would be great thank you

    • Team Powell - June 28, 2015

      Hi Josh: What an awesome career goal! It is so difficult to be a teen these days! You are constantly bombarded with images and advice on how and what you should do and be and look like, and most are very unrealistic. Heidi has addressed the teens and body image issue in this amazing post on this blog: http://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. In this post, she offers lots of helpful suggestions for both teens and those with teens in their lives, and I hope you can find some ideas that will help you develop healthy habits that will benefit you your entire life! And please discuss your health-related concerns with a parent or an adult close to you – a support system can be such an awesome resource as you’re working to achieve your health and fitness goals.

      Here’s another thing that might help you on your journey to get and stay healthy: One awesome tool Chris and Heidi use with every client is to make and keep a small, simple promise to yourself every day. This is truly a key to achieving any goal! Learn about the process here: http://heidipowell.net/8679/it-really-is-all-about-promises-2/. What will your first promise be today? Make and keep that one, then make and keep one tomorrow, and so on. It works! We wish you the best, and we’ll be cheering you on as you work to achieve your goals! You can do this!

  228. Yndira - June 27, 2015

    Hi! Hey just wondering if the book choose more loose more will be helpful for me ( I’m a vegetarian and also eat fish ) I’m trying to build muscle but loose fat too

    • Team Powell - June 27, 2015

      Yes! And there are vegetarian options in the book too.

  229. Sarina Baldwin - June 24, 2015

    Hiya Heidi and Chris!

    So here is my question of the lifetime. How do I do it? I am just under 5ft2, and I am stuck at 275-280. I did loose about 40 pounds last year, but it was because I went from a sit down job to a very active fast paced job.
    I got Choose More, Loose More, for Life. I read it. I quoted. I looked at the recipes (cooking is a passion), I lived, and breathed the concept of that book. But…when it boils down to it all, I really felt and still feel like I was reading a foreign language.
    I tried to follow, but don’t know what I am doing. I ask others for guidance, assistance, anything, but there is nothing there.
    I want to continue to loose weight, my journey is nowhere near complete, but I don’t know where to go from here.
    :-/

    Awaiting your guidance,

    Sarina

    • Team Powell - June 24, 2015

      Hi Sarina: All the tools you need to achieve your transformation goals are in “Choose More, Lose More for Life.” I’d be happy to answer any questions you have about carb cycling – that’s what I’m here for! If it’s easier, you can email me at [email protected]. Hope to hear from you soon – you can totally do this!

  230. Kate - June 23, 2015

    Hello, I could really use some help/advise. I’ve been struggling with my weight for years and fighting severe depression and eating disorders (bulimia being the worse). With 2 children, a job, and an upcoming divorce, I have no time or money to exercise. I also care for my brother who is a retired medically discharged marine. I have no support system as my children need me to be their support as does my brother. I try to eat better, unfortunately healthy foods are expensive. I was just hoping to get some advise or something on what I can do? I know you are very busy doing an amazing job on helping people. If you get the time, I’d greatly appreciate any comforting and helping words.
    Thank you
    Kate

    • Team Powell - June 24, 2015

      Hi Kate: You’ve got a lot going on! In addition to the information and links in this post, the key to achieving any goal is to make and keep those small, simple promises to yourself. The link to the promise-keeping process is also in this post, but here it is for your convenience: http://heidipowell.net/8679/it-really-is-all-about-promises-2/. Here are some ideas for some simple promises you can make and keep to get you started: Promise yourself you’ll exercise for 5 minutes today – only 5 minutes. Promise yourself you’ll drink 1/2 your body weight in water today (200 lbs = 100 oz, for example). Promise yourself you’ll eat 3 servings of fruits and/or veggies. And so forth. Just choose one promise for today, and go for it! Each small, simple promise you keep will help you stay on track to reach your goals, and will also help you feel better about life in general. We make it a priority to keep our promises to others, but it’s soooo important to keep those promises we make to ourselves. All of us at Team Powell wish you the best – you can totally do this! One small, simple promise at a time. 🙂

  231. Kathy Lesnar - June 22, 2015

    Heidi,

    I am really looking for your guidance and direction on losing weight. I am 5’4 160lbs and have lost 10 lbs in 260 days, I gave up my terrible soda addiction and my lattes!! I have been eating better and exercise 5 days a week 30-45 minutes at a time. I keep telling myself it is not the number on the scale but as a woman that is hard to convince yourself!! Would love any advice you could give me. THANK YOU

    Kathy
    38 year old mother to 4

    • Team Powell - June 22, 2015

      Hi Kathy: All the tools you need to begin and achieve your transformation goals are in this post. Begin with making and keeping that first small, simple promise, and you’ll be on your way! And congrats on giving up the soda and lattes – that’s awesome! You can do this!

  232. Michelle - June 17, 2015

    HI Powell Pack 🙂
    I’m 41 and I need to loose about 120 lbs…So far down 7 lbs…I’m having a hard time with going to the gym and knowing what to do…Do I just do Cardio first or do I also bring light weights in the mix? The trainers at the gym are not very personable (it being a chain gym)…and when I asked about how to use the machines they act like they don’t know….How do you motivate yourself when you workout alone? I hate working out alone!!! Hubby and I have to go separate due to the kids and no sitter….Trying to stay positive but it really is hard! LOVE THE SHOW!! And like other fans WISH YOU WERE HERE <3

    Thanks for any and all input
    Michelle

    • Team Powell - June 17, 2015

      Hi Michelle: Congrats on those 7 pounds gone – that’s awesome! Everything you need to know and do – for both nutrition and exercise – is laid out for you in the book (“Choose More, Lose More for Life”). You’ll do your 9-Minute Missions (strength training) first thing in the morning (no equipment is needed and there are awesome instructions in the book), and then you’ll do up to an hour of cardio some time during the day. Chris and Heidi have some 9-Minute Mission videos on YouTube, so check them out! As far as motivating yourself to work out alone, one of Chris and Heidi’s best motivational tools is the promise (it’s referred to in this post, but here’s the link for your convenience: http://heidipowell.net/8679/it-really-is-all-about-promises-2/). Give it a try – it really does work! You can do this!

  233. Elaine - June 16, 2015

    Hi Chris and Heidi,
    My name is Elaine and would like to lose weight that I have gained slowly throughout the 3 years I’ve arrived here in Ks. I also deplete potassium faster that I was prescribed a month supply, I did started working out but stopped because of this, i am on hypertension meds as well as water pills. also I don’t like using facebook or twitter or pinterest. I am a private person, but i need ur help please

    • Team Powell - June 16, 2015

      Hi Elaine! All the steps you need to begin your own transformation journey are right in this post! And with your health issues, please discuss any nutrition and exercise program with your healthcare team first, and then follow their recommendations. You can do this!

  234. Eva - June 12, 2015

    I am wondering if you have ever worked with someone that has Hashimoto’s Auto Immune Disease, resulting in a Hypothyroid. If so how do you recommend they get started given the fatigue both have, as well as the brain fog issues. Docs only have prescribed the synthroid, and recommended to go gluten free as when gluten gets broken down in the body the immune system sees what it has been broken down into as a threat and moves in – in this process it also seems to take action against the thyroid, further aggravating things.

    • Team Powell - June 12, 2015

      Hi Eva: I’m so sorry you have to deal with all of this! I’d suggest you discuss Chris and Heidi’s carb cycling program with your healthcare team and then follow any recommended modifications they suggest. We wish you the best!

  235. Sylvia - June 12, 2015

    Hey there…I’m 37 yrs old and looking to lose weight and change to a better, overall healthy lifestyle. My problem is I start a program or an exercise regimen and I “quit” too soon. My problem right now is a bad case of plantar fascitis on my left foot. I start exercising and then the pain begins, so that’s my excuse to quit. Do you have any tennis shoe recommendations that may provide more support? I have been to my doctor and podiatrist and they just say to stretch it and it will eventually get better. I need to exercise to lose weight, but it hurts to exercise. Is there anything you can please help me with?

    • Team Powell - June 12, 2015

      Hi Sylvia: So sorry to hear about your foot issues. Here’s a post about how to find the perfect shoe for you: http://heidipowell.net/170/if-the-shoe-fits/. And check out the link to Promises in this “How to Begin Your Transformation Journey…” post – this is truly Chris and Heidi’s #1 motivational tool. Give it a try – you can do this!

  236. Rita - June 11, 2015

    Hi Heidi,
    I love you and Chris along with watching extreme weight loss. I am 4’11”and considered by my doctor as morbid obese. I have been trying for many years to lose weight. I have tried several diets and exercise. I have a treadmill sitting in my spare room collecting dust. I’ve become very depressed at trying to lose weight and have no motivation. I wish I made the cut for the show when you came to Boston, MA. I could really use some motivation and help from both of you. Is there a way you could advise me on how to get motivated??

    • Team Powell - June 11, 2015

      Hi Rita! All the steps you need to begin your transformation journey are in this post. They’re awesome, and they work! As far as motivation, pay special attention to the part about promises, and here’s the link to the post about promises: http://heidipowell.net/8679/it-really-is-all-about-promises-2/. They really do work – what will your first promise be today? Make and keep that one, then another one, and you’ll be on your way. You can do this!

  237. Nicole Lewis - June 11, 2015

    Thank you Heidi for directing me to this page from Instagram! I hope I can do this. I really need to for me:)

  238. Cindy - June 9, 2015

    Hi Chris and Heidi, I am 48, about 80lbs overweight, have gone up and down most of my life. I am hypothyroid, have epicondylitis in both elbows, Achilles tendinitis is one foot and symptoms of SLE which are being investigated. (My doctor is convinced I have it). My hands and toes are extremely painful. What do I do to keep
    Moving? Used to walk, do Zumba, even did some running, weight training in the past but unable to now. Any suggestions, water resistance is also difficult at this point Thanks Cindy

    • Team Powell - June 10, 2015

      Oh no! I’m so sorry to hear about all you’re dealing with. With all of your health issues, it’s best to work with your healthcare team to put a workout program in place that works around all your issues. They are best equipped to help you since they know your exact issues and can work with you on a one-on-one basis. As far as nutrition goes, which is a huge key to weight loss, check out the nutrition part of Chris and Heidi’s carb cycling program in “Choose More, Lose More for Life.” Learn about the basics here: heidipowell.net/2713/carb-cycling-101/. We wish you the best – you can do this!

  239. Franklin - June 9, 2015

    I’ve watched your show for a while and seen the amazing results. I fought this battle most of my life with various periods of success. I been through most of the diet fads, lap band surgery and have come to the revelation that there’s no silver bullet. Transformation requires focus and diligence. It also requires to realize I am not 25 anymore. Clint Eastwood said in one of his movies “A man’s got to know his limitations”. I had set backs due to accidents (taking corners on a bicycle too fast) and over training (my Crossfit experience). I don’t knock these, but at 55, I have to preserve the body I have left. Decided 5 weeks ago, that I didn’t want to ever see 400+ lbs again, never! So, I started my own transformation using some knowledge I’ve picked up along the way. 50lbs later and I am starting to feel less pain. Moving is not as difficult. At the top end 485 lbs really sucked. It hurt to live. I hope I can remember how it felt.

    The first 5 weeks have been about managing consumption, and fueling my body consistently. As I begin to add exercise back into the mix, it will be important to maintain consistency, and I might need to makes some tweaks in what I eat. I will be diving into the details on carb cycling. Sounds very similar to some weight training dieting I’ve read in the past. I’ve been eating about 4 meals a day and keeping caloric intake between 1300-1500 range. I need to up water intake a bit to get to a gallon a day. I had plan to alternate 3 week on this more strict regiment and 2 weeks off(clean eating) but it sounds like I can cycle between turbo and some of the others to maintain a consistent loss week to week. Anyways, look forward to learning what I can.

    Cheers,
    Franklin

  240. Chris Kusko - June 9, 2015

    Hello Heidi

    So many people out in the world need your help so much more then me. I am about 40 to 45 lbs over weight. That is why is can say that. I never had a weight problem until I got sick and I was put on medication that the side effects was weight gain. That was 6 years ago. Problem is I can’t seem to loss the weight. I am 63 years old and the Dr. said in great health for someone my age. I have tried everything to get this weight under control. I hate the way I look and feel. So afraid of gaining more weight. I am pretty active when I can get myself motivated. I have done 4 5k runs and love to ride my bike, joined a gym and still having a problem. I just don’t know what to do anymore. I love to watch your show and see the difference you are making in the world.

    I eat fairly well. Love fish, chicken, and veggies. Just can’t eat my veggies like I use to. Can’t eat fruit like use to. My stomach does not like them any more. Changed my salads from lettuce to mostly spinach just to get more protein and vitamins.

    I know I will probably not hear from you but it might get me to get back to being myself again just write about it. I would try anything to get my old life back. Living in South Carolina at my age (hot flashes) with day time highs in upper 80’s and low 90’s. Well not doing much outside these days. And love being outside.

    Thanks again just for letting me vent. I plan on buying your book, Extreme Transformation coming out in Dec. I think a read.
    Hope you have a great day.

    Chris

    • Team Powell - June 9, 2015

      Hi Chris: Thank you for writing to Team Powell. The steps you need to begin your transformation journey are right here in this post! You’ll want to chat with your healthcare team first, and then follow their recommended modifications if they have any. You can do this – we know you can!

  241. Jennifer - June 9, 2015

    Hi Heidi,
    I am diabetic and have 100 + pounds to lose. Can I carb cycle? Have other diabetics been successful doing it? It is so hard finding a food plan I can stick to. I joined the gym recently and I love it. It so hard but I finally feel like I can change. But my diet needs help.

  242. Brandy Jense - June 8, 2015

    I’ve been doing carb cycling for about a mth now but have some questions. I know you say to eat within 30 mins of waking up but I get up @ 4:15 to get to the 5:00 AM Crossfit class and puke if I eat that early. I usually drink some of my protein shake on the way in and then finish it as soon as I’m done. I haven’t lose any weight and I’m wondering if I should be taking in more calories than the 1200-1500? Can you please help me. To see what I’m doing wrong so I can start loosing weight.
    Brandy

    • Team Powell - June 8, 2015

      As far as eating and working out, it’s best to do what works best for you. Some people can eat something before working out, and others can’t. And I’d stick to the calorie recommendations, but double check to make sure you’re getting all those calories, and that you have a calorie deficit every day (you burn more calories than you take in). Make sure you’re drinking all your water too, and doing a slingshot week every 4th week. You can also change carb cycling anytime you want, so maybe give a different cycle a try? And be patient – it sometimes takes our bodies a bit of time to adjust to a new way of doing something. You can do this!

  243. Paul - June 2, 2015

    Hi Heidi,

    I am a big fan of you, Chris, and Extreme Weight Loss and I’ve been trying to find a way to contact you two lately. I am not qualified for the show, but I would love to talk to you and Chris someway, somehow, even if it’s not directly face to face.

    I’m 34 years old, born and raised in Houston, Tx. I’ve been considered big my whole life except MAYBE my freshman year in High School. For being an Asian American, I am considered overweight and “BIG” to my relatives, and it is difficult being around them sometimes. I started back in November 2014, and my weight was around 299 LBS. I’ve never reached 300 LBS in my life, so I wanted to make sure that doesn’t happen. I had a personal trainer and was working out 4-5 times a week. I’ve lost around 40 LBS in 3 1/2 months, I was feeling great, confident, and nothing could stop me. I weighed 253 LBS and went from 36% Body Fat to 26% Body Fat; I lost around 1-2 inches around my waist and went from a size 42 to a size 38 in pants. BUT by March 19th (my birthday), I started back to my old habits. I was not being smart on my nutrition, eating fast food again, started drinking alcohol with friends over the weekends, I wasn’t dedicated to my workouts, and I skipped going to the gym and canceled sessions with my personal trainer multiple times.

    I recently discovered that I have Adult ADHD or ADD and it has answered many questions in life, especially with my struggles through school, work, and social life. The only issue is that when I am interested in something, I am focused 200%, but I get bored easily. Once I am bored, I will stop doing whatever it was, and not look back unless something has piqued my interest Tonight’s episode was great and I loved Kelli Poles story; it was not about her weight loss journey, but her journey from loneliness. I can relate to Kelli’s story, but I will not go into details about that. Let’s just say this episode has piqued my interest in getting back on track with my health and transformation.

    When I was working out, I was strength training and would do my cardio at least 3 times a week. FYI – I hate cardio… I was lifting weights and each day was 2 muscle groups: 1.Chest/Triceps 2.Back/Biceps 3.Legs 4.Shoulders – At least 30 minutes of cardio before each workout, except on leg days. I was doing less rest periods between sets to fulfill my cardio.

    I have Chris’s books “Choose to Lose” and “Choose More, Lose More for Life”, but have not completed the two books, because I’ve lost interest. I’ve never really dedicated to Carb-Cycling; I tried it for a week and I can tell the difference between the two on how I feel during my workouts. When I was dedicated, I was reading up on Strength Training, Muscle Building and Fat Loss.

    I would like to ask a few questions about my weight loss journey:

    1. I haven’t worked out and watched my diet since March, but I’m still at my current weight of 253 LBS. Why would that be? I feel like I’ve gained weight, but the scale says otherwise. This could be another reason why I probably didn’t get back on track….

    2. For being the first generation born and raised in America, it is tough to avoid home cooked meals, especially around dinner time. I honestly don’t know what the nutritional facts are, and it is hard to have my family, who are cooking these meals, explain what ingredients are put into these meals. Have you and Chris dealt with a client, with a multicultural background, who had similar issues at home? How did he/she work around this?

    3. How can I make things more interesting in my workouts, nutrition and life in general? My whole life I’ve tried to lose weight or learn something new, and I would just quit because I wasn’t interested anymore. I would get bored of eating the same meals, same workout routine, etc…

    My goal is to see my weight in the 100 LBS group and get into that single digit body fat percentage. Any help, suggestions, or recommendations would be greatly appreciated.

    Regards,
    Paul

    • Team Powell - June 3, 2015

      Thank you for sharing your story with us! Let’s get you some answers to your questions: 1. Your weight could stay the same if you’re eating as many calories as you’re burning, or any muscle you gained while working out has turned to fat. Have you taken any measurements? Those are really important, because they can often tell us about changes that aren’t reflected on the scale. 2. It can be hard to stick to your eating plan when you’re eating with family/friends and/or not cooking the food. Try and encourage your family to cook with lean proteins, fruits, and whole grains, and no matter what, do your best to eat healthy foods. Maybe offer to do some of the cooking? 3. Check out the link to the Promises post within this post – this is truly Chris and Heidi’s #1 tool for achieving any goal. Give it a try – what will your first promise be today? And to be honest, eating healthy and working out are not always fun for most people, so you’re not alone. 😉 You just have to decide to do what you need to do – fun or not. You can do this! Let us know about your progress!

  244. Jessica - June 2, 2015

    Hello Team Powell I really am in need of your help! I’m a 17 year old high school student soon to enter my senior year. I’ve started my transformation to lose weight. I currently weigh 240lbs. I exercise, do my best to eat right, and even started the carb cycling, but things are just not working well for me. I go to the gym everyday hoping for success and I know it takes time, but it’s no happening in this time I’ve been doing it. I’ve always been overweight and it feels like every doctor has given up. I swim now and still don’t know why I’m not losing the weight. I wanted to enter the extreme weight loss show, but I’m not eligible yet. So I’m asking for help!

    • Team Powell - June 3, 2015

      Hi Jessica: Thank you for writing to us! It sounds like you’re on the right track – you just need to tweak things a bit. Check out this post from this blog where Heidi talks specifically to teens and those with teens in their lives: http://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. Keep exercising (shoot for 5 days a week for up to an hour if you can), make sure you’re incorporating strength training into your routine (check out Chris and Heidi’s 9-Minute Missions – they are awesome!), and eat healthy foods, like we do in carb cycling. You might meet with a personal trainer at your gym – many gyms offer a free training session. You can do this!

    • shyla - June 5, 2015

      Jessica, have you ever had your thyroid tested for hypothyroidism?

  245. Bilal - May 31, 2015

    Hi bro i am a big fan of you can you please tell me my idle weight please my weight Is 186 lbs and my height is 5’10 ft And i m 23 year old

    • Team Powell - May 31, 2015

      Hi Bilal: Each person’s ideal weight depends on some factors, bone structure being one of them. It would be best to discuss this with your healthcare team and have them help you figure out an ideal weight range for you.

  246. Valeria - May 30, 2015

    Hello I’m Valeria , I would like to know if the carb cycle have to do with eating high carbs one day and then low carbs the other day? Or is it high carbs one weeks and then low carbs the next week? I weight 200 lbs and I’m 18 yrs old and I really want to change my lifestyle before it’s to late.

    • Team Powell - May 30, 2015

      Hi Valeria: Here’s another post from this blog that has an awesome graphic (as well as some other great info) that will answer your questions: http://heidipowell.net/4514. Happy carb cycling!

  247. Josie - May 29, 2015

    Heidi and Chris,
    Please share your advice. I’m really struggling with losing weight. I have had so many disappointing things happen to me within the last 9 years and I have to show for it is another 80 pounds. I stand 5 feet tall so it’s hard on me. I’ve been really depressed and can’t find the motivation to go exercise. I tell myself all the time that after I get counseling I’ll start working out. But then I feel so bad about how I look, I just stay inside. No counseling, no exercising. Any advice?

    • Team Powell - May 30, 2015

      Hi Josie: You’ll find all the steps you need to begin your transformation journey in this post. If you’re struggling, try making and keeping that first promise to yourself. This is a huge key to achieving any goal! Maybe your first promise could be to simply move your body (exercise of some sort) for 5 minutes today. You can totally do this! Just make and keep that first promise, then another one, and you’ll be on your way.

  248. Emma Enkson - May 27, 2015

    say something nice
    hi God bless yor people for let as have hope that we can lose weight

  249. EVERIN LUGO - May 6, 2015

    HOLA LA VERDADA NECESITO LA AYUDA . Realmente necesito su ayuda para perder peso .. l sólo yo el que tiene sobrepeso n grasa! No me siento seguA coNMIGOi mismA nunca más. Realmente me gustaría si me podrías ayudar POR FAVOR

    • Team Powell - May 6, 2015

      (Traducido utilizando Google Translate) Mientras que Chris y Heidi le encantaría ser capaz de ayudar a usted personalmente, no están asumiendo nuevos clientes debido a su apretada agenda de filmación, otras obligaciones y joven familia. Espero que lo entiendas. Es por eso que han puesto todas sus herramientas – los mismos que utilizan en el programa – en este post para todos nosotros a utilizar para alcanzar nuestros objetivos de transformación. Tome el primer paso hoy – hacer y mantener esa primera pequeña promesa a sí mismo – y te encuentras en tu camino! Puedes hacerlo!

  250. Catrina - April 21, 2015

    helli Heidi 🙂

    This is really hard for me, as I am contacting you in hopes for some guidance.. A little about me

    My name is Catrina I am 25 years old and feel like I’m 70 most days. I am happily married to the love of my life and I am a stay at home mom to our 2.5 year old daughter. I’m 5’1 and weigh 204lbs.

    Weight has always been a struggle for me especially growing up during a time of such criticism and pressure to be skinny. It wasn’t until my daughter that I developed hypothyroidism and my weight is at an all time high. I’ve been in horrible abusive relationships and always have been called fat.. My dad died when I was 13 and my mom blames me for his death and since then I’ve always kind of been alone and turned to food because that’s the only thing that doesn’t judge and has been there for me.. I’ve tried a bunch of diets and I never stick to anything. My daughter is getting to the age where she wants to go and do things and here I am not able to do much. Walking up the steps is a chore for me.. I’ve let myself go and just don’t know where to begin especially now with this thyroid problem. I’ve developed severe anxiety and depression also to the point where I lock myself away from the outside world because of fear of someone I know seeing me and judging me on my weight. On the occasion when I go grocery shopping I spend about 20 mins in the car crying because of fear and disgust I feel about myself. There isn’t a day that goes by where I don’t constantly think how gross I am and how there’s no help.. I’m reaching out to you as my last attempt in finding some direction as where to start.. I want to thank you for all you and your family do you guys are truly amazing.

    Sincerely- Catrina

    • Team Powell - April 21, 2015

      Hi Catrina: Thank you for sharing your story with us. I’m so sorry for all you’re going through, and I can’t imagine how difficult this all has been for you. The best place you can start to begin your own transformation journey is right here in this post. This post includes all the tools Chris and Heidi have made available for all of us to use to achieve our transformation goals, and they work! Your very first step is to make and keep a simple promise to yourself (follow the link about promises in this post) today. This is also the first step Chris and Heidi take with every person they work with. Then make and keep another, then another, and you’re on your way! You can totally do this!

    • Shannon - April 23, 2015

      I am a 28 year old first time stay at home mommy of my beautiful, and very hyper 16month old daughter Ileena. I have always been overweight as is most of my family but had always been active and was walking 2 miles a day to try to get healthy, but ever since I injured my ankles 6 years ago I haven’t been able to walk as long due to pain and sadly I’ve gained over 100 more pounds since then. Nobody ever believed in me to be able to lose weight, including myself. I heard about you and your husband on the Dr Oz show and I bought your newest book. I’ve never been so excited and actually believed I could transform myself into a healthier, more energized me! I hope my eagerness lasts and that I really am able to do this. It is sad at times and I don’t like me. I’m tired of pretending that I don’t want to sit down in a certain chair or ride rides when the real reason is I’m too big and won’t fit. I am actually 200 pounds overweight and currently weigh 330 pounds. it seems so overwhelming that I usually just feel trapped. I only wish I had the money to pay for your new Bod E shakes and drinks to boost me along with my transformation journey. I thank you for your awesome book and all the help you are doing to help make people healthy. Hopefully one day I can send in a before and after photo of myself. I can’t wait to lose weight and be able to run right along with my baby.

    • Team Powell - April 23, 2015

      Hi Shannon: It sounds like you’re on the right track to achieving your transformation goals! Pay special attention to the part of the book about promises (and there’s a link to a post about promises in this post), and these will be a key to helping you on your transformation journey. As for the Bode shakes and drinks, while they are an awesome tool, they are not necessary to achieve your goals. You can still reach your goals by following the nutrition plan in the book. You can totally do this! (And we want to see those photos!). 🙂

    • gabby - May 16, 2015

      Catrina, my name is Gabby and u r not alone. About 3 weeks ago I got slapped in the face with my weight. I am opposite of u. I am in denial, never did I see 270lbs. I can’t imagine how u feel because I am not a mother but if u need a friend I am here. This is hard!!!
      U can call me any time 619-375-6008
      Here is my first pep talk.
      Take a minute every morning and look at your self in the mirror.
      3 times tell your self I love you and we can do this!!!

  251. Reagan - April 19, 2015

    Dear Chris and Heidi,
    I absolutely LOVE your show! I really hope that you guys can help my aunt. She has 3 kids, she’s only 39, and whatever weight she’s at now, is unacceptable to be at at 39. She’s tried a lot of things to help her lose weight, but none of them seem to work for her. She was over at our house a little while ago and my mom told me that she didn’t know if my aunt would fit out the door. My aunt also wobbles when she walks. I want her life to be better and I know that you could help her! My grandma was on the phone with her earlier and told her “I’m worried about you not being here when your kids graduate.” I agree with my grandmother, she very well could pass before her 2 kids, who are somewhere between kindergarten and 2nd grade, graduate. Her other kid is a senior in high school. I’m not sure about what that family would do without my aunt. I know what it feels like to be without a parent. I lost my dad when HE was 39. He was definitely was overweight and he died of a heart attack. I was 9 at the time (I am 15 now). It’s not just my dad or my aunt that is overweight though. Most of my family members are overweight. It has always been that way. I love my family and I want them to be with me as long as possible. If you could help my family, I wouldn’t be able to thank you enough!
    Sincerely,
    Reagan

    • Team Powell - April 19, 2015

      Hi Reagan: Thank you for sharing your aunt’s story with us. While Chris and Heidi would love to help her personally, they are not taking on new clients due to their heavy filming schedules, other obligations, and young family. I do hope you understand. But please don’t let her put her life on hold waiting for Chris and Heidi before beginning her own transformation. She can start today with the tools they’ve provided, which are outlined in this post you’ve commented on. Have her pay special attention to the part about promises – these are truly the key to achieving any goal. Chris and Heidi have also recently created the Powell Metabolic Program, where their Arizona team members provide not only clinical one-on-one coaching through her health insurance provider, but distance coaching as well. For more information, please visit http://www.powellmetabolics.com or call 480.378.3522. They are so excited to offer this new, more personal component to their transformation program! I hope this helps – she can do this!

  252. Lauren Jones - March 16, 2015

    hey i absolutely love your shows and they have inspired me to want to help others too. I am so into my gym and healthy eating is there any tips you could give me as id love to help others just like you do. also how did you start off and get into such an amazing career? thanks lauren xx

    • Team Powell - March 16, 2015

      Chris and Heidi would recommend that you get all the education and experience you can so you’re well equipped to help others achieve their transformation goals safely and in a healthy manner. Many colleges and universities offer programs from the certification level to the advanced degree level, so that might be an option for you. There are also several very good certification programs you might be interested in also. And here’s some basic background information on Chris and Heidi: Chris’ personal background is in kinesiology, and he also took pre-med courses with a concentration in bio mechanics and physiology. His personal training certification is the Certified Strength and Conditioning Specialist (CSCS). Heidi has more than a decade of experience as a personal trainer, and holds both ACE and CrossFit certifications. Good luck!

  253. Crystal letourneau - March 9, 2015

    I love your family values and the Powell Pack and the heartfelt way you care about helping weight challenged people.Although I am obese myself. I am writing to you seeking information for my son Dillon. I wanted him to apply for your show but he is turning 17 on april 1 .Have you thought about teen transformations over the summer. What an inspiration and life changer that could be.Dillon in his earlier years was an all-star football player, all star baseball player and northeastern gene mills wrestling champion. 4 concussions later , Football and wrestling ended and the weight piled on. extremely so . To say he weighs over 400 is the best guess I have.He is 6 ft 1 and has alot of shame over his man boobs in public wearing heavy coats in the summer. He is very reluctant to being weighed. I think he is too ashamed to know the truth of his weight. My question is the food part of this. I have no clue how much he should be eating.I have both books on the carb cycling. I’m not sure how that refers to a 17 yo boy though. Not many groups focus on overweight kids. My obesity started a few years back as well from copd and a knee injury i have gained 100 pounds. i am 5’9 and 309, not a good role model. Please any advice would be very appreciated.

  254. Kristy - March 7, 2015

    I love watching you and reading everything you both post. I need a little help though. I have been doing the carb cycling for 3 weeks now in the turbo cycle. I only have about 3- 5 pounds I want to lose. I am keeping tract of my calories on my fitness pal. I feel like I am eating better than I ever have. I try to get at least an hour workout in a day. I do at least 30 min shredders and five days of the 9 minute missions. And throw in hiit workouts or whatever I can fit in. I have not lost any weight. I pretty much stay the same. I drink nothing but water. Any suggestions on what I should do!

    • Team Powell - March 7, 2015

      When you have so little to lose, it can take a bit longer and can be affected by even the tiniest things (a few extra calories here, a few less minutes working out there, etc.). Many fitness tracker apps add back in any calories burned, so that might be an issue. We don’t add back in calories burned – those go to our calorie deficits which lead to lost pounds, so check into that. You might up your cardio minutes, and that will help burn more calories. And please don’t give up! It might take some time, but it can be done!

  255. Mira-Juulia - February 27, 2015

    Hei Heidi!

    Im a 16 years old (but i turn 17 later this year) girl from Finland. Doctors say that i should weight 54 kilograms, but now im 85 kilograms. My meds made me even fatter than i was. My dream is to become skinny and maybe even start body fitness. I really dont know how to begin my journey. I have tried all kinds of diets, but they dont seem to work, so what should i do? Im at school most of my day, so i dont have a loads of time. Could you give me some tips? Im very insecure about my body and it makes me so sad and maybe that is one of the reasons why im depressed. I really need your help! I want to be happy again!
    Loads of love to you and your family! <3 ps. The show is perfect!
    -Mira-Juulia

    • Team Powell - February 27, 2015

      Hi Mira-Julia! t is so difficult to be a teen these days! You are constantly bombarded with images and advice on how and what you should do and be and look like, and most are very unrealistic. Heidi has addressed the teens and body image issue in this amazing post on this blog: http://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. In this post, she offers lots of helpful suggestions for both teens and those with teens in their lives, and I hope you can find some ideas that will help you develop healthy habits that will benefit you your entire life! And please discuss your health-related concerns with a parent or someone close to you – a support system can be such an awesome resource as you’re working to achieve your health and fitness goals. Here’s another thing that might help you on your journey to get and stay healthy: One awesome tool Chris and Heidi use with every client is to make and keep a small, simple promise to yourself every day. This is truly a key to achieving any goal! Learn about the process here: http://heidipowell.net/8679/it-really-is-all-about-promises-2/. What will your first promise be today? Make and keep that one, then make and keep one tomorrow, and so on. It works! You can do this – we believe in you!

  256. Renee - February 26, 2015

    Hi! I just had twins in October and am trying to get back in shape after being on hospital bed rest for 7 weeks and then home with preemie babies for 4 months. I’ve got a good 15 lbs. to lose and rebuild muscle tone lost sitting in the hospital for so long. I just ordered the carb cycling book “Choose to Lose- 7 Day Carb Cycling Solution” but I am wondering what the best cycle would be for someone with about 15 lbs. to lose and just starting to exercise again after a long hiatus? Thanks!

    • Team Powell - February 26, 2015

      Any of the cycles can work, and you can also change cycles at any time. You can get links to all four cycles (which might help you decide which one you’d like to start with) in this post: http://heidipowell.net/2713/carb-cycling-101/. The exercise program is the same for all four cycles. And congratulations on your new babies – that’s so exciting!

  257. Debbi - February 20, 2015

    Hi Heidi & Chris
    I am 39 years old and a mother. I am from India and I weighed 90 kgs a year back(2013 december). Since I joined a Gym I started following extreme weight loss programme in YouTube and it is hugely motivating. I am able to reduce 10kgs since 2014 January. In 2015 I made it a point to follow ‘eat less, exercise more’ policy. I did cut short on my diet. We are rice eaters. So I stopped eating rice. I take moderately heavy breakfast and live upon fruits for the rest of the day. However, I can not avoid family dinner time and for this I have made it a point to cook low calory dinner like steamed food like Idly( a south Indian delicacy that is prescribed as the best food) or hand made wheat bread with vegetable curry. I have been doing cardio for 40 minutes and free hand exercises including abs & other exercises for 20 minutes. I am not able to lose more than 1 kg in past one month, even though my gym said it is now the weight of the muscle that is adding extra 1 kg and my exact weight is 79 kgs. plz help.

    • Team Powell - February 21, 2015

      Hi Debbi: Congratulations on those 10kgs gone – that’s awesome! It sounds like you’re definitely on the right track to reaching your goals. Everything you need to know and do to do this is outlined in this post. Choose a cycle, and get going! Chris and Heidi’s book, “Choose More, Lose More for Life,” contains their complete program, so it would be a very helpful tool also. You can do this!

  258. Mary Ann - February 19, 2015

    Dear Heidi and Chris

    I am a mother 60 years old , from overseas Beirut Lebanon, I am an international lawyer, french educated so sorry if there is English mistakes. After a lot of efforts ( i never do even when i was 20 years old), i am almost satisfy from my shape but i would like to loose 12 more pounds , i watch almost 20 hours a day the extreme weight loss… You cannot imagine how much it boost me to continue my work out and my diet (even with some stuggled) . The think help in Lebanon , our food is based on naturatl vegetable and fruits , fast food is not really inside our nutrition … I want to tell you how much I love you both , You are doing a wonderful work but more than this you do it with love and with your heart….I pray God protect you both with your family.
    One more think Chris you say always:” my beautiful wife ” You forget to say My exceptional wife,from my side Heidi i think you have an extra ordinary personality . Beautiful smart and strong . Chris also is a wonderful guy you have a biiig heart please never change ….God Bless u

  259. Nichole - February 16, 2015

    Hi, Heidi! First, let me say that I LOVE you and Chris! You two are so inspirational!! Recently I started reading Chris’ new book and have been doing the Turbo Carb Cycle. I was surprised at how easy it was to follow and how amazing I feel eating such great food all the time. The book is easy to follow and has lots of info. However, I have a question. How many carbs should I be eating on a low carb day vs. a high carb day? Any info on this would be appreciated. Thanks, Nichole. 😉

    • Team Powell - February 17, 2015

      Hi Nichole: There’s an awesome graphic in this post (as well as lots of other great info) that shows you how to put together every carb cycling meal: http://heidipowell.net/4514/carb-confusion/. Just remember that every breakfast – on both low and high carb days – is a high carb meal (protein, carb, veggie). Happy carb cycling!

  260. Janet Kirkham - February 11, 2015

    Hi Heidi,

    I must say I absolutely love everything about you and Chris, you are both so inspiring and just plain kind people. I am looking for some advice or inspiration. I have been fighting my weight for the last 30 years (I just turned 56 on Monday). I used to blame it on having a baby but my 29 year old baby says I can’t do that anymore. I am 5’8″ and about 220, so at least 60 lbs overweight. I have tried Weight Watchers more times than I can count, Jenny Craig, LA Weight loss and most recently 4 rounds of the HCG diet. I have lost about 50 lbs on this but recently after retiring in July and travelling to Europe I gained 25 lbs. I am desperately still trying to lose, it seems to be all life is about. I go to the Gym at least twice a week, go for long walks and occasionally water aerobics. I am looking for any suggestions from you for when next journey to try for weight loss

    HELP!!!!

    Janet

    • Team Powell - February 12, 2015

      Hi Janet: Everything you need to begin your transformation journey is in Chris and Heidi’s book, “Choose More, Lose More for Life,” and in this post. The book will outline what you need to eat every day, as well as a daily exercise program. And pay special attention to the part about Promises – these are truly the key to achieving any transformation! Get the book (the links are in the post, and you might even be able to find it in your local library), choose a cycle, and start carb cycling. You can do this!

  261. Gagan - February 4, 2015

    Hi Heidi
    I am am female 24 weighing 90kg height 168 cm.
    I was always been on a healthy size but never overweight or obese.
    But as investors to Australia, the changes in diet and circumstances help me to put weight. I have a 20 months child now. But still havenot lose all the weight that I gain throughout pregnancy. Then I watched you and Chris powells extreme weight loss and consulted with my doctor that I can exercise .
    Have joined the gym in October 2014 and lost some weight.
    Is there any tips you can help me with. I am amazed with your body after having children and it’s fabulous. Hope to get some tips.
    Thanks

    • Team Powell - February 4, 2015

      Hi Gagan: Check out the links in this post, choose a carb cycle, and get going! You can do this!

  262. ghazal - January 30, 2015

    HI Heidi,
    I watch you & chris on youtube ,your so amazing and inspirational.
    i have a problem and hope you can help me.
    Im women ,28 years old.100 kg and 1.7m.
    I want to lose my weight ,i do zumba 45min every day.I eat 1500 cal since 1month age and i didnt lose even 0.5 kg.
    the problem is everytime that i push harder i gain weight! my muscles get bigger like men especialy my arm.I dont know what to do please please help me.

    • Team Powell - January 30, 2015

      Hi Gahzal: Follow the steps in this post, and since you’re using your body weight for the 9-Minute Missions, you should be good to go. If you do use weights, use lighter weights and do more reps. You can do this!

  263. Jimmy - January 15, 2015

    Heidi and Chris,

    You two are amazing and inspirational!

    I have several thoughts and a few questions. Just jumbled up in my head. And was never good at asking for help.

    Just keep up the great work and continue being you!
    Thank you!

  264. Shannon - January 12, 2015

    Started at 243, I am 5’6″

    Before Christmas I got into the gym. I have a trainer that I work with one to two days a week. I had been cutting back bad carbs and eating better. I am in the gym every single day. It helps so much with my anxiety and I have not had a single migraine in 2 weeks. I still have insomnia, but I am assuming over time that will work out.

    I read an article on nutrition that says women should not go under 1200 calories a day so I decided to track my calories and I may have been under that several days. I have not been hungry at all. I eat every few hours and don’t eat 3 hours before bedtime. I am working on the water. I finally got a water bottle for work that if I drink 2 while I am at work plus the one bottle at home in the am… and 1 at the gym and 1 at home after I will be at a gallon.

    I am struggling with the eating part. THe added cost of the trainer and the gym… and healthy food is really expensive for 4 people. Do you have any suggestions for eating healthy on a budget. I love fruits and veggies but I am finding it hard to afford the other items suggested. We manage fish twice a week and chicken but I am not a huge meat eater. I don’t want to create a health issue by not eating properly or getting enough calories in my system.

    • Team Powell - January 12, 2015

      Hi Shannon: It sounds like you’re on the right track! Here’s a post that might give you some good ideas: http://heidipowell.net/6252/save-money-eat-healthy/. There are also some other ideas in Chris and Heidi’s book, “Choose More, Lose More or Life,” as well as some awesome recipes that might help, and the book has their complete nutrition and exercise program, which might also give you some additional ideas. You can do this!

  265. Kathleen - January 11, 2015

    Hi! I have both of Chris’s books. I am following the turbo cycle of carb cycling. I also have the Bode shakes by Chris & Heidi. In that plan they suggest a shake first thing in the morning. But in some of your comments you suggested eggs as a first meal and a protein shake with added fat like peanut butter or avocado as a snack. Will either plan get the same results? I would rather have eggs first (especially on cold mornings!) then the shake as a snack but wasn’t sure if that would work with the body shake. Thanks in advance for any advice!

    • Team Powell - January 11, 2015

      You can have whatever you’d like – egg whites and protein shakes are just a couple of the available options. For your breakfast, just make sure you have a portion each of protein, carb, and veggies. For protein shakes, in general, some are not full meal replacement shakes (Chris and Heidi’s shakes are full high-carb meal replacement shakes), and others are. You’ll have to check the label on any protein powders other than Chris and Heidi’s. They suggest whey protein powder with between 15-20 grams of protein and less than 5 grams of carbs per serving. Happy Turbo Cycling!

  266. Love - January 8, 2015

    Hi! Um is this actually ? bc I LOVE you guys! Sorry!…. Anyways I really need your help to loose weight with my bff, and I’m only 13 and she’s 14 and we can’t loose weight we’ve tried doing it together and seperatly and it doesn’t work! We want to lose weight to feel how it feels to be pretty and not bullied to every single day of your life because of how you look, when we were little we dreamed of writting a book together after we meet you guys and we look like normal human and about being on your weight loss edition or meeting you guys that would be the best thing ever, but that will never happen! If we had you guys by our side and helping us in real life, I would never ask for anything! But we really need your help fast because we have been unhappy for years and years of how we look and we’ce tried to literally kill ourself but we were too scared to! Please answer!

    • Team Powell - January 9, 2015

      Hi Love: First of all, nothing is worth taking drastic measures! If you are having these types of feelings, please, please, please talk to a parent or adult you trust. Now, for some advice on how you can develop healthy habits that will help you reach your health and fitness goals. It is so difficult to be a teen these days! You are constantly bombarded with images and advice on how and what you should do and be and look like, and most are very unrealistic. Heidi has addressed the teens and body image issue in this amazing post on this blog: http://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. In this post, she offers lots of helpful suggestions for both teens and those with teens in their lives, and I hope you can find some ideas that will help you develop healthy habits that will benefit you your entire life! And please discuss your health-related concerns with a parent or someone close to you – a support system can be such an awesome resource as you’re working to achieve your health and fitness goals. You can do this!

      Here’s another thing that might help you on your journey to get and stay healthy. One awesome tool Chris and Heidi use with every client is to make and keep a small, simple promise to yourself every day. This is truly a key to achieving any goal! Learn about the process here: http://heidipowell.net/8679/it-really-is-all-about-promises-2/. What will your first promise be today? Make and keep that one, then make and keep one tomorrow, and so on. It works!

  267. autumn king - January 4, 2015

    I love nutrition and fitness!!! And I look up to you as a mother because I am a mother too. I am pregnant now with my second baby. I can’t afford to pay for prenatal care and I don’t qualify for medicaid, so I would like to know how to keep myself as healthy as possible on my own for my babys sake. Any tips you can give me would be great. 🙂

  268. Bibi - January 1, 2015

    Hello Dears, could T25 replace 9 minute mission or shredders? Thanks for replying.
    BTW, your book is really good! Love.

    • Team Powell - January 1, 2015

      As long as you’re getting both strength training and cardio, you can use whatever exercise program you’d like to use. 🙂

  269. Michele - December 30, 2014

    Chris & Heidi in 2014 I have lost 82 pounds. I have at least another 68 I would like to lose. I dont have a gym membership. Everything I have done has been at home. Any ideas on how to mix things up and get a lot of calorie burn besides watching videos. I am burning out. Looking for ideas. Thank you!

    • Team Powell - December 30, 2014

      Congratulations on those 82 pounds gone – that’s awesome! Check out the 9-Minute Missions and Shredders in Chris and Heidi’s carb cycling program. There are links that explain these in this post, and the complete program is in their book, “Choose More, Lose More for Life.” They are awesome programs!

  270. Brenda - December 29, 2014

    Thanks for the lovely book.
    For me exercise is not an issue. Food is the issue. Would like to know how to keep my mind motivated – I know in your book there are points on motivating, but how to keep on motivated and being focus all the time without falling down? How to do I get back?
    Thank you.
    Brenda

    • Team Powell - December 30, 2014

      One of the best motivators Chris and Heidi use, and they use it with every person they work with, is to make and keep a small, simple promise to yourself every day. There is a link to this process in this post, and here it is as well: http://heidipowell.net/8679/it-really-is-all-about-promises-2/. It works – give it a try! And don’t forget about the reward day/meals (depending on which cycle you’re following), and these can help too. You can do this! 🙂

  271. Arley - December 27, 2014

    Just starting to exercise again — over 45 and need a launch point. How do I start and I have access to a gym. Love machines, hate walking. Also, how do I find out which is the best monitoring device to wear — you know the “fitbit” type but I hear there are so many!
    Thanks! I joined the diet bet and am ready to roll! A

    • Team Powell - December 27, 2014

      There’s an awesome exercise program in “Choose More, Lose More for Life,” so start there. It’s outlined day by day for you. As far as fitness trackers, there are so many available with so many different options, that it’s best to find the one that will work best for you and for your goals. Welcome to the DietBet team!

  272. Brianna - December 26, 2014

    I want to try carb cycling and typically work out 6 days a week. I really just want to lose BF and a few pounds. Part of me wants to go Turbo but wonder with workouts if classic or Fit are better options. Thoughts?

    • Team Powell - December 26, 2014

      You can try Turbo, and if it doesn’t work for you, you can change cycles at any time. Happy carb cycling! 🙂

  273. Kya - December 25, 2014

    Hi there! Recently I have hit my heaviest weight of 152. Doctors have told me to decrease my weight and I have gotten it to 148, but I want to weigh at least 135. I am a fan of extreme weight loss although I haven’t been able to watch much. I keep a notebook of inspiration from the show along with my records of my weight and such. Comments have become hard to hear because my ex 3 years ago broke up with me for a skinny girl and told me I used to be beautiful when I was thin. My father told me I had a huge gut and would make fun of me for it. My bf’s mother asked when my baby was due and I’m not pregnant but I can forgive her because her mind is not right from having an aneurysm. However, even though she was told that was rude, my boyfriend and his father still laughed at the comment. I am at a loss of what to do. Hopefully, I can find further inspiration to better myself because I’m tired of being picked on for this.

    • Team Powell - December 26, 2014

      Hi Kya: Give carb cycling a try. It’s an awesome, well-proven program, and all the steps you need to get started on your own transformation journey are right in this post. You can do this! 🙂

  274. Char - December 12, 2014

    Hello .I am currently having some struggles.My exercise of choice was running,Until i had an accident and now some days i cant even move .,I have a broken tailbone,nerve pain and arthrisis in my spine,so some days are very difficult for me.I do eat healthy but the pounds keep gaining up.What would you suggest for an exercise plan?

    thanks in advance

    • Team Powell - December 13, 2014

      Oh no! So sorry to hear about your accident! With your medical issues, it’s best to discuss any exercise program with your healthcare team so we can keep you safe as you work to achieve your goals. You might discuss Chris and Heidi’s exercise program in their book, “Choose More, Lose More for Life,” with your team so they can help you make any necessary modifications while you’re healing. Hope you feel better soon!

  275. jane stevens - December 6, 2014

    I am going to look for the book, as right now I’m a little confused. You talk about 9 minutes a day, but in your reply on Oct 24, it says that Chris and Heidi recommend to working out an hour. So how and which can help if especially your short on time. I do try to do a couple of workout dvd’s ( Bob Harper) but on some days I’m just, tired.
    Thanks!

    • Team Powell - December 6, 2014

      The 9-Minute Missions are the strength training part of your workouts. The hour is the cardio part – Shredders. You don’t have to do both at the same time, you can do your 9-Minute Missions in the morning and your Shredders anytime during the day that works best for you.

  276. Danielle - December 4, 2014

    I have been doing research on the carb cycling lifestyle. I think it would help me with my fitness goals. I’m very active, I do T25 as my exercise of choice but I struggle with my diet. I do not like very many vegetables and it said with each meal (all 5) to incorporate 2 servings of vegtables. Any suggestions on how to do this? Also should all 5 meals be about the same amount of food, or should lunch and dinner be larger portions? I just ordered the chris Powell shakes and I’m looking forward to trying it. Thanks for all the help!!!

    • Team Powell - December 4, 2014

      It is recommended that you have veggies with every low carb meal, and with high carb meals if you’re still hungry. There’s an awesome graphic in this post (as well as some other great info) that shows you how to put together every meal – both low and high carb: http://heidipowell.net/4514/carb-confusion/. And as for fitting them if you’re not a veggie fan, just do the best you can. Eat the ones you do like and try new ways of preparing others – you might find some other ones you like. Happy carb cycling!

  277. Bev - November 29, 2014

    i work with Dr Wyatt in Endocrinology at Anschutz campus I have had the pleasure of working with her since her fellowship in our practice.
    I am so embarrassed to say I have gained 60+ pounds in the last decade as I moved out of daily activity running in the clinic to sitting 10 -12 hours a day working as a coordinator. I was always very active in sports in school then Ninjitsu in my mid twenties. Many, many tragic events in my life causing extreme stress and now I am the sole financial responsibility of the family falls on me
    now I find my self overweight, tired and struggling. I spend 2 hours a day commuting to and from the office and I work 7 am – 5 pm. The only way I can figure to take advantage of the wellness center is to be there when it opens a 5 am. I worry about the lack of rest that comes with committing to that program Then I have to figure out the food. Not easy for one who doesn’t cook. I guess I’m not sure what I need or want from you , but thank you for helping so many. I know I’m not bad enough to qualify for your program and I surely don’t want my failure to be televised.
    If you could help with meals ideas to fit your car cycling plan I cannot eat any dairy or dairy substitutes. That makes protein shakes really hard. No cottage cheese; but I can sneak a Greek yogurt here and there. I am only home an hour or so before I have to go to bed so cooking time has to be limited. Again I appreciate all you are doing for so many. Maybe I will see you on campus sometime.
    Very best
    Bev

    • Team Powell - November 29, 2014

      Hi Bev: Besides following the steps in this post, both of Chris and Heidi’s books (“Choose to Lose” and “Choose More, Lose More for Life”) have an extensive list of approved foods as well as many easy, healthy, and yummy recipes. Chris and Heidi are also big fans of meal prepping ahead of time, and they offer some tips on how to do this in their books too. You can do this!

  278. Nidhi Surana - November 26, 2014

    Hey.. Im Nidhi from India. I really need your help in loosing weight.. Everybody in my family is perfect but its only me who is overweight n fat! I dont feel confident with myself anymore. I really wish if you could help me PLEASE!!

    • Team Powell - November 26, 2014

      Hi Nidhi: Chris and Heidi have made all the tools they use with the contestants on the show available for all of us to use to reach our transformation goals. Everything you’ll need to begin and achieve your own transformation is in this post. Just begin with step 1, and move through each step, and you’ll be on your way! You’ll find other info to help you on your journey on this blog and on YouTube, and they also have a great community of support on Facebook. You can do this!

  279. Kimberly D'Angiolillo - November 24, 2014

    Thank you Heidi Powell for responding. I wanted to run a scenario by you and Chris and see if you have ever run into this with all the different types of people you’ve helped over the years.
    I initially lost 100# by diet change and exercise. I have had multiple personal trainers and currently work with the hardest trainer I’ve had. I keep to my food intake, drink my water and exercise on a regular basis including two intense workouts a week with my trainer.
    Instead of continuing to lose weight I have become stagnant and am now actually gaining weight. In the three months that I have been with this new trainer I have gained 12 pounds.
    I am constantly tired, my red blood cells are very high and my carbon dioxide is very low. All other levels are normal and all texts have come back negative. Doctors don’t know what else to do and have told me to just continue to work out and eat properly.
    I’m hoping that you and Chris can look at my scenario and just tell me your thoughts. Any help will be appreciated.

    • Team Powell - November 24, 2014

      Hi Kimberly: I’m so sorry to hear about the issues you’re having – it must be way beyond frustrating! You might compare the nutrition program you’re following to Chris and Heidi’s carb cycling program (http://heidipowell.net/2713/carb-cycling-101/) and see if it might give you some ideas nutrition-wise that will help you reach your goals. The exercise program is awesome, too, and might offer you some things you can add to your current routine. As far as the issues with your red blood cells and carbon dioxide, it’s best to continue to work with your healthcare team to find the answers to these problems. All of us at Team Powell wish you the best!

  280. Niveen - November 13, 2014

    Just want to start off by saying thanks Chris and Heidi for a great book to help everyone get healthy and fit. I was wondering if there is a sample plan of what foods you can eat on the turbo cycle? What are examples of a low Carb day and a high Carb? Thank you!

    • Team Powell - November 14, 2014

      Here are some meal ideas for low and high carb days (all recipes are from Chris and Heidi’s books: “Choose to Lose” and “Choose More, Lose More for Life.”). Low carb day: Breakfast (within 30 minutes of waking): Basic Omelet with a corn tortilla to make it a wrap. Snack (3 hours later): A protein shake with a portion of a healthy fat, like peanut butter, mixed in. Lunch (3 hours later): Tomato Basil and Garlic Chicken with a portion of olive oil drizzled on top. Snack (3 hours later): Sonora Cottage Cheese with a portion of avocado. Dinner: (3 hours later): Lemon Chicken drizzled with salad dressing. High carb day: Breakfast (within 30 minutes of waking): Denver Omelet with a portion of your favorite fruit or oatmeal on the side. Snack (3 hours later): Greek Yogurt Parfait with a portion of low fat granola.
      Lunch: (3 hours later): Caribbean Jerk Chicken with a portion of brown rice. Snack (3 hours later): Protein shake with a portion of oatmeal mixed in. Dinner (3 hours later): Apple Cider Chicken. And remember, you can have veggies (the non-root/non-starchy type) with every single meal, and you can use any of the foods on Chris and Heidi’s approved foods list – in the proper proportions – to create meals to fit your needs.

  281. Val - October 23, 2014

    Heidi ~

    First off, love you and Chris both. I have learned a lot by reading your two books and look forward to the third that I hear is coming out next year.

    A little background first and then I have just a couple questions. I am about 450 pounds (that kills me to admit) and in the past I have done workouts at Curves and similar. However, I got pregnant and stopped a lot of what I was doing after my doctor recommended just “taking it easy” as I was high risk being 36 years old and overweight. I was only doing Curves for about 6 months but stopped immediately to focus on baby. In the meantime, I have a second child and again sat like a chicken on an egg to protect that I had going on. So now here I am, overweight, exhausted and severely out of shape. I have begun to get back on track with your books and have cut out all processed foods, sugar and soda. I even went so far as to do a personal trainer at the gym because our Curves center closed but I knew I needed help with what I was going to take on. I am studying your book like I’m cramming for a big test and so far doing pretty good. I have not cut down to 1200/1500 calories as of yet with recommendations from my trainer. “I didn’t get this way eating so little and it would put my body in shock”. He has also told me that a 30 minute workout and twice a week was enough for me to meet my goals. NOT BUYING THAT!! I realize I am in a small, podunk town and sometimes just because you have a certificate these people call themselves a trainer, but it was a start for me. I am finding that I am more than capable of doing his 30 minute strength training, while breathing hard, but could definately go more. I find myself pushing my trainer to push me harder – who would have thought. I have no medical conditions other than some arthitis in my knee and right now walking hurts my knee. I did get through his 12 min treadmill “test” without dying but my knee was very sore. I will be amazed what even losing 50 pounds would do for my knee but I need to get there before I do a lot of treadmill work.

    Anyway with the limited info above my questions are:
    1. In your book, I see the “shredders” and “shapers” and see to do them daily. However, I still want to continue going to the gym and lifting as I love that part. What do you think would be appropriate to do daily or weekly?
    2. Do you give advice on the numbers aspect? I would like to lose about 250 pounds. Right now my goal is 200 pounds. When I get there I will decide where I am happy but I want to get a good head start. I am doing the turbo carb cycling but sometimes I feel 1200/1500 calories isn’t enough, especially several days in a row. Should I “ease” myself down as my “trainer says or just bite the bullet and convince myself I am fine. Now I follow pretty close to the menu you have but I may add in more protein or an apple/peanut butter. I fluctuate between 1800/2200 right now. But I am a numbers person and I want to know calories, carbs, protein, fats etc. I guess I am an “all or nothing” kind of gal.
    3. Thoughts on Quest protein bars? okay to put in as a snack or meal as long as only one a day? I feel I get my sweet tooth fix through these and they really fill me up. It seems if I start my morning with a protein shake and oatmeal then I am good throughout the day with my other meals until about 3 or 4 pm.

    Anyway, thank you for listening. I am open to any/all information that you can share with me because this is the last time I “start over” on this weight loss thing.

    Sincerely,
    Val

    • Team Powell - October 23, 2014

      Let’s get you some answers to your questions: 1. Shredders and Shapers are cardio, and Chris and Heidi recommend you work up to an hour a day, 5 days a week. You can lift in addition to that, or do their 9-Minute Missions as your strength training. 2. If you’re struggling with the calorie requirements of the Turbo Cycle, try the Easy or Classic Cycles for a bit. Each alternates between high and low carb every other day, so that might be a good option for you as you’re beginning carb cycling. There’s a great graphic (as well as some other awesome info) in this post that might help: http://heidipowell.net/4514/carb-confusion/. 3. Quest bars are a great option for low carb meals, and make sure you’re getting all 5 meals a day! And happy carb cycling – you can do this!

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