Choose More, Lose More for Life

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#ChrisPowell #HeidiPowell #ChooseMoreLoseMoreforLife #HealthyRecipe #FreeRecipe - Learn more at
Each season, millions of viewers tune in to see Chris Powell lead extraordinary transformations on ABC?s breakout hit Extreme Weight Loss. Now, building on his basic weight-loss philosophy introduced in his bestselling book Choose to Lose, Powell has created a transformation plan anyone can follow?one that recognizes that no two weight-loss journeys are the same, and that more options mean long-lasting results.
At the center of Powell?s new book, CHRIS POWELL?S CHOOSE MORE, LOSE MORE FOR LIFE, is his carb-cycling plan, which kicks your metabolism into full gear by alternating between low- and high-carb days. Been carb-cycling but need to shake things up?
This book provides four different carb-cycle options to help readers find a plan that fits them best:
  • The Easy Cycle is designed for people who are just starting their journey;
  • The Classic Cycle is the basic plan that rewards you a boosted metabolism with fast weight loss;
  • The Turbo Cycle accelerates and intensifies carb-cycling results so you can reach your weight loss as quickly as possible;
  • The Fit Cycle is for those who are already super-active but want to drop some weight.
Powell also shares new workout challenges to put your body in motion and get your heart pumping. He understands that weight loss plateaus when we get bored. So in this book, he focuses on choices?including twenty new workouts called 9-Minute Missions?that pack maximum results into minimum time. Sections in the book include advice on how to:
  • Shape Your Body in Just 9 Minutes Each Day: Each mission targets one of the three zones of your body?upper, core, and lower?and it doesn?t matter how many repetitions or rounds you complete it in. He writes, ?We squat when getting in and out of a car, we crunch when we sit up in bed, we push when getting off of the ground, we run when we need to get somewhere quickly. Every exercise in the 9-Minute Missions incorporates these fundamental movements of the human body.?
  • Find More Easy Recipes with Foods You?ll Love: Powell offers more delicious and easy recipes with foods you?ll love, to help you maintain and enhance your transformation. He shares tips on portion control, advance preparation for healthy meals, ingredients to add zest to your food, and food substitutions to keep you eating well. His plan allows you to eat the foods you crave and still lose weight.
  • Follow More Tracking Logs to Keep You Motivated: The book includes a 4-week personal log to detail each week?s workouts, accomplishments, challenges, and broken promises, plus a section to recommit to your goals. He asks questions such as: At the end of the week, have you kept your promise? Did you eat every three hours? Take walks on your lunch break? Powell encourages readers to keep a daily log of successes and setbacks to measure their progress and help fulfill weight-loss goals.
  • Read More Success Stories to Inspire You: Powell shares inspirational success stories of people who have transformed their lives using his carb-cycling and fitness plans. As readers write their own stories, they can learn how others have conquered dieter?s plateau, shaved off inches from their waistline, built lean, strong muscles, and increased their energy level.
With CHRIS POWELL?S CHOOSE MORE, LOSE MORE FOR LIFE, you will always be challenging your body and changing your resistance training regimen, so your body will never plateau and never stop moving forward. Each day and each week, Powell empowers you with tools to physically, mentally, and emotionally transform your body and your life.

216 Responses

  1. I am about to start the program- however, I want to change it up just a little in terms of days. I would do better if my free day was on Saturday- so I plan to start the week on Sunday (using the plan for Monday etc.)
    My question is in regard to the no exercise days- do they have to coincide with the free eating day? So if my “cheat day” is Saturday do my no exercise days need to be Saturday and Sunday? Or could I move them to Monday and Tuesday? For that matter do they need to be two days in a row?
    I plan to start this Sunday- and I want to plan everything out for the first week before I start. The more I plan the better I do.

    1. Hi Tamara: If you’ll go to [Me], then to [Program], you can change your Reset day. And you can fit in your workouts whichever days during the week that work best for you!

  2. Hi,
    I am currently in my first week of the Turbo cycle. I do like to workout at the gym 3-4 days a week. I usually will do about 30 minutes of cardio (elliptical or rower) than follow up with some stationary weight machines. I am allowed 1200 calorie on low carb days and 1500 on high carb days. Do I keep with that calorie goal on days I work out or am I allowed more calories?
    Thank you!!

    1. Hi Melissa: Yes, you’ll keep the 1200 calories on low carb days and 1500 calories on high carb days on the days you work out. Up to an hour of cardio plus strength training is formulated into these calorie recommendations, so you should be good to go!

  3. I just bought the book Choose more loose more for life and was wondering what print outs you might have that mirror the book so that I can make my grocery shopping and meal prep easier? And have you thought about doing a Dvd that is focused on the diet plan and not just the workouts. Thanks.

    1. Hi Tom: I’m so sorry, but we don’t have any printouts available for download.

  4. Okay so I love this book. I’ve lost weight and regained it plus more effortlessly. I looked into a lot of different lifestyles and done a ton of soul searching. This whole program fits my life and I’m implementing what I can from it. But here is my problem and I truly hope that your team will see this and email me back, I bought the book in audible and I have literally spent way too much time trying to find the coresponding PDF. It’s making me crazy. I want to see all of the recipes and exercises that Chris is talking about in the book. I’m still doing what I can, lots of hiking, tossing the bad foods and some healthy foods and calorie watching, reading labels and I’m so ready I’ve been looking for the PDF for about a month. Please help me find it. Thank you

    1. Hi Tae: If you bought the book from itunes, the PDFs can be hard to find sometimes. Check your library again, and if you can’t find them, please email [email protected] and she’ll be happy to help you!

  5. Does the book choose more loose more help you calculate how much protein, carbs and fat you are supposed to eat based on your weight? Or is it generic

    1. Hi Courtney: The portion sizes are universal in the book. There’s an awesome graphic in this post (as well as some other helpful info) that shows you how to put all your carb cycling meals together: Hope that helps!

  6. Hi. I got the book and I officially begin Monday Aug 18! It’s easy to follow and I am excited for this change. One question I cannot find where the details of each shredder workout is. For example what do I do to complete the Dirty Two-Thirty? I can’t seem to find (and I am sure it’s right in front of me, sorry) where the exercises that compile that protocol are found. Thanks for all you and Chris do. Huge fan of the show and can’t wait to start my own program!

    1. Hi Kristen: The info about the Shredders protocol is on page 178 in the chart. How to do each of the four protocols is below the title. For example, Dirty Two-Thirties are 2:30 low PE 6 and 2:30 high PE7, and you do this for 5 minutes (duration). I hope that makes sense. And as far as exercises for your Shredders, you can pick any cardio activity for these. There’s some more info on page 177 that might be helpful too. Welcome to carb cycling!

  7. Hello, I want to purchase the book but what’s keeping me is the eating within 30 min of waking up! I get up at 4:30 am to do my workout as it’s the only time I have in the day to do so. How would I go about it? Any suggestions would be appreciated πŸ™‚

    1. Oh thanks soooo much. So if it ain’t broke don’t fix it! I can do my workout and eat right after it!! awesome! I”m now off to buy the book! πŸ™‚

  8. I wake up kinda late so I end up eating my 5th meal at like midnight . I end up having been to stay awake just to eat . should I skip this meal or is it ok to eat late and then sleep on it ?

    1. You’ll want to space your meals 3 hours apart, and eat the first one within 30 minutes of waking. If your day normally starts later, and you eat every 3 hours, which makes your last meal at midnight, then you’re okay to eat that last meal then. The every eating within 30 minutes and then every 3 hours is the important thing. It would be best to have some time after that last meal before you go to sleep, but do the best you can.

  9. So on the list of foods where everything is measured out to 100 calories , is that what the portion sizes should be in each of the five meals? So for example if o want to add a carb and I choose tortilla , i would add 1 tortilla or I would put it on my fist or either ?

    1. The calories listed serve as a guide for if you want to count calories as well as portion sizes when you’re planning your meals. This is especially helpful as you get close to reaching your weight loss goal. Follow the portion size guide, and use the calories as a kind of back up to make sure you’re eating the right amount of foods.

  10. I am pretty savvy when it comes to healthy eating; carbs, fiber, fats, etc. Like Pearls my weakness & go stress food is potato chips. Though I do know how to make baked sweet potato fries and chips (taste better). My problem like many is sticking to a daily regime. Love your show and am inspired by the efforts of those who really transform their lives. Here is my dilemma. I am 61 and a heart patient (stent) and have Type II Diabetes. When it comes to excising I am limited by a torn ACL in my right knee, arthritis in both knees and a spur on my left heel. Does your plan allow for people who have issues like mine? I can not run but try to walk in my house 15 min at least twice a day or three times a day. I have hand weights from 3-10Lbs. But what exercises can I do for a good cardiovascular workout without stressing my knees? For the record I could easily lose at least 100-110 lbs. If I don’t lose it I am worried about the future complications on my health. Again the stress of bad knees prevents me from a good cardiovascular workout where I should be break a good sweat.

    1. This book (referred to in this post) does contain Chris and Heidi’s complete exercise program. I’d suggest, with your issues, that you discuss their program with your healthcare team and then have them help you make any necessary modifications to Chris and Heidi’s program. We want to keep you safe while you’re working to achieve your transformation goals! You can do this!

    1. On your reward day, you can eat up to 1000 extra calories of any foods, so women can eat up to 2500 calories on that day. Hope that helps!

  11. I just bought this book :). I do have a question…does the book give you sample meal plans? I tend to get in a rut with eating and can’t think of different food options. Love the show! Thanks!

    1. No, there aren’t sample meal plans, but you simply choose items from each category for either a low or high carb meal, and you’re good to go! The book does have lots of quick and yummy recipes, too. There’s an awesome graphic (as well as some other helpful info) in this post that might help: Hope it helps!

    1. Get “Choose More, Lose More for Life,” and you can choose whichever cycle best fits your schedule and goals. And you can change cycles at any time. There’s a section in the book that helps you choose which cycle to begin with. Happy carb cycling!

  12. Hi Heidi! I am doing this way of eating/life and I’m SO happy with how things are going. This has got my binge monster under control and I’m feeling so much better PLUS losing weight! WIN/WIN/WIN for me! I have a question, please. I was told that we should eat the proper portion size of fat everyday for breakfast. Is this true? I thought eating fat for breakfast was limited to low carb days. Can you help me with this? Thanks so much in advance and just LOVE your site! Linda Shields

  13. Hey!!!!
    I don’t know if anyone can answer this for me. I am finishing up a cleanse and will be switching over to the Classic cycle starting Monday. I have no concerns with the nutrition component. I was just wondering if the exercise component has to be structure the way it is in the book? I consistently go to the gym 4-5 times per week and either do 1 hour strength training workouts or 30-45min of cardio (elliptical or running/intervals) or a combo of strength/cardio. Can I maintain this or should I change my workout routine as well.
    Thanks for the help.

    1. I would love to know this as well. I go 5-6 days a week and take group classes. Barre and spin and I run occasionally

    2. If your current workout program includes both strength training and cardio, then you’re good to go! Just make sure your cardio falls within the suggestions for the Shredders in the book.

  14. Hello, I bought the ebook for my kindle. I would like the logs for the turbo cycle but can’t get them printed from kindle. Is there a link I could use to obtain them?

    1. I had the same question. I tried to photograph them from the kindle but it won’t work. I think I may have to buy the actual book as well.

  15. I just finished The book Choose more Lose more. I want to do the Turbo cycle at 1500/2000 calories but I WANT to count calories. How do you convert a protein shake into a fist? Can you tell me how many calories per day I need to eat of Protein, Carbs and Fat? Thanks,


  16. Oh, I wish I can find that book with a personal inscription under Christmas Tree a lot! Not translated into Slovak (central Europe) yet πŸ™

  17. Hi Hiedi,
    I bought Chris’s book, both ebook and print. Is there an easy way to print the personl logs? I just wish there was a pdf or someway to print them easily as they are great tools!

  18. Heidi, I just purchased Chris’s book Choose more, Lose more for Life and I have a question about portion sizes. I like to measure/scale my food and I was wondering if there was a way to measure the portion sizes? Do we just use the 100 calorie sizes as 1 portion or do we use the 3oz (protein),1 cup (carbs0, etc.?

  19. I have recently found out I’m pregnant with my 3rd! With my size its very high risk and I can’t believe I even got pregnant. I need to get this and start working it to have a healthy pregnancy for both baby and myself!

  20. I love your show. It is so amazing. You and your wife are both so compasionate and sweet. Since I joined a gym 3 years ago it is now my life. I work and go to the gym. I love to do Zumba.

    Your number one fan

  21. I just purchased Chris Powells, Choose More, Lose More for LIFE on my Kindle Fire. Problem: I love the Charts & Personal Logs but can not print them from my Kindle. I want to do the Turbo program and would really like a paper copy of the 4 week cycle. Any ideas?
    Thank you!

  22. I tried the turbo cycle for a month now and I actually gained 2 lbs. nothing out ther seems to help me lose weight. I have yo yo dieted for so long I don’t know what to do! I am working so hard and I am exercising 6 days a week twice on some days. I run 3 miles and factor in weights 2 days a week. I am consuming 1200 calories a day, do I need to consume more since I am working out? I weigh 148 now and would like to weigh 130 and i am 43, but everyone tells me just be happy where you are, we’ll I can’t. Can you help I am so discouraged and feel like I am out of options.

    1. Trish , did you figure out the carb cycle ( turbo ) and why you gained ? You sound just like me and I was curious if you found something that needed to be done differently ?

      Thanks ,

  23. A big thank you for all that your family does to help people get control of their health. I started my weightloss journey in may of this year. My Dr. Put me on determine to control my cravings. I started at 234.2 and currently 194. I used the time on the med to rethink my bad habbits. I totally got rid of pop. Only water now. And staying away from junk food. I have been doing exersise with hand weights and using my punching bag. I don’t have alot of guidance on technique but trying my best. Heart disease and diabetes run in our family and i Will not make my kids go through this heartache i have with my family. i Do not wanna be on this medicine forever. I can do this”!!! I’ve been trying to get the extra cash yo purchase this book . I heAR its AMAZING. I know it would benefit mey journey greatly . Have a blessed day .

  24. I starter 4 Days ago!!! You guys are an inspiration for me πŸ™‚ thank you for being so present on the Internet via Facebook twitter Instagram and your websites. I can’t have you with me at home but I can seek help, advice, motivation and inspiration with your presence here on these sites. Thank you!!!!!!! You guys are keeping me motivated and ready to sacrifice to really transform myself.

  25. i think the book choose more to loose more is a great inspiration to people everywhere that are looking for the answer on how to stay fit or get fit. you and heidi do a great job in helping other get there. i would love a copy of your book to improve my personal life as well. although i may not out of shape, i am always inspired to find out what else i can do to improve my level of fit to the potential it can be.

  26. I would love to read this book. I did the vemma challenge but got ill and had to back off for a bit. Now I am ready to get back to physical activity and carb cycling.

  27. I love watching Extreme makeover weight loss It just inspires me to challenge myself and to stay on plan I have many more pounds to lose but you guys are great models to follow I am on my way to lose the rest of my weight I am more fit and feel so much better since following the plan

  28. I realy love Watching Chris on EWLE. I have one question I have a very busy days and dont always have time to read the book. It would be great if Chris’s book were out on audio cd or on dvd’s. I am a 41 year male that has been dealing with being extreamly overweight just about my whole life as far back as I can remember. I was active in Sports when is was younger but as time went on I stopped. I did not notice it before but I look to food for comfort. I don’t eat all the time I mainly eat dinner each night but rarly do i eat breakfast or lunch. I am in the low income and reley on Food stamps to be able to feed my family me my wife and 3 children wife is unable to work do to a knee disabilty and Depression so i’m the only source of income I see myself when we’er out of food I can’t wait until I have food in the house once food is aroud I eat to try to fill me up but I overeat. when i do I feel like I’m a shame and what do i do go to food for comfort I love going to the gym. but dont go as much as i should. I lack motivation I’m not afraid to work out its just all the gyms around here you dont see overwieght people in them all you see are muscle grow people and the look at you and some evan laugh at you so i dont go. Now I see in my children the same thing I’m doing I need help before I mess up me childrens lives I need help on to set a good roll model for my children. Please Chris or Heidi I need help

  29. All my life I have always been the one the struggles with my weight. I need help and I know your book will give me the information on how to change my eating habits to a life time change! I’m not sure what carb cycling is, but I know Carb cycling works, because you help others in this area. Thank you Chris for a time like this!

  30. I’ve been on a constant roller coaster with trying to find that balance and personal motivation to keep myself in the right frame of mind when it comes to my workouts AND nutrition. I am victim to routine, basically because I don’t know the real right way to work out. I’ve taken group fitness classes, had a personal training session, even changed things up by adding yoga and spin into the mix, but I feel like I’m always BARELY making it through. I am not out of shape, but I’m not in the shape I want to be in. I would love the guidance from Chris, someone I truly respect in his passionate and personal ways of communicating the right and wrong ways of getting on that balanced and healthy way of living. It would be an honor to win his Choose More, Lose More For Life… PICK ME!!! PICK ME!!!

  31. My family of four which includes my husband and myself along with my two girls Quinn Xingue and Raimi Yuyu love watching your show every week!!! My girls are 9 and 11 and get so excited and passionate while watching your show as do I!!! I would love to win the book since I promised my husband I would not buy one more diet book!!!!! I still have some weight to lose and I think the carb cycling could get me there!!! Thank you !!!! We love the POWELL’s!!!!!

  32. Yep…I think more a variety of CHOICES, keeps things fresh for our journeys. Logging starts today for me! something to keep me accountable and look back on to see progress! Visual aids WORK for me! Also…those success stories totally inspire and keep that hope alive! Does your family have more than 24 hrs. in your days??!! You do it all, where do you get your time from, to do all that you do? MAN!! PRIORITIES is the next Chris should write about! LOL! Thx to all for the TIME you share! Had cable shut off to exercise and READ..hint,hint. : )

  33. Would love to have this book. I work out hard 5 days a week but still haven’t bern able to lose weight. Hopefully this book would help me learn to eat to lose. Love Chris & Heidi!

  34. After watching you on so many TV shows, I’m impressed that you make weight loss look so easy. Would like to read and try your book. Follow you on Facebook and always watch Extreme weight loss show. You’re such a caring person and your compassion for those with weight issues, is very obvious. God bless you both in your continuing endeavors.

  35. This will be a true beginning for most of us who have tried and failed at so many ways of losing weight. We need to remember, we are loved from the inside by others, and we need to love ourselves the same way.

  36. Hi Heidi & Chris, I haven’t bought your book yet. I’m just learning about it now. I started watching your show 3 weeks ago. I love it..So, If I buy the book, will it tell me how much carbs on a low or high day and what carbs I should be eating on those days? As of right now, I don’t eat, potatos, pasta, rice, popcorn, breads..They don’t agree with me too well. But, I’m really hoping someone can asnwer my question. It really sounds like a great book.

  37. Need to get this one soon! I bought the food carrier last year and someone took one of my containers from work! My co-workers laughed when my timer went off and said “Time to Eat!” I need to get back in the cycle and discipline.

  38. Thank you for all of your inspiration and the gift of hope that you give to so many every day.

  39. This book sounds like it has it all. I can’t wait to get it and hopefully get back on track as far as eating good and exercising goes!

  40. I’m currently on a journey of my own to not only lose 60 lbs but to keep it off and to keep diabetes away and to be able to play with son with no problems. I love both of you guys soo much your smiles are infectious and your spirits are amazing, and you guys motivate me.

  41. Okay, I have read and re-read this book for additional inspiration. I am already in a schedule of getting up and going to the gym with a couple of other friends that are trying to get fit. We do 20 min on treadmill, 20 min on elliptical (one friend does bike cause she was in accident and has a heal metal plate and it causes her foot to swell)and if I feel froggy, I also do 20 min on bike. Then I go over to ab circuit and cycle out arms and legs. It’s usually about 1 1/2 hours. Do you think I still need to do the 9 min blasts? I know you also say we should eat 30 min after waking, but I don’t eat until after the gym. Is that okay as well?

  42. I’ve been so inspired by the show and picked up Chris’s book from the local library. I’ve struggled with my weight for years; as early as I could remember. Going up and down in weight. After reading Chris’s book, I’ve put together a small group of us who today as a matter of fact are going to meet. Together we are going to do a 90 day challenge following the carb cycle program. There are about 10 of us, so I so excited to help lead everyone in the right direction of health and wellness. Both you & Chris are amazing folks and truly are blessed. Thank you for sharing with others the power and courage of transformation. If I were to win the copy of the signed copy of the book, I’d give it to our top over winner of our 90 day challenger. They would deserve having the autograph copy. That would be so awesome!

  43. I think I need to check out the book. Not sure I can eat every 3 hours… just too difficult given schedule I’m afraid. I work out 5-7 days a week. Just put back weight training, but I stay in the same zone all the time. Would love to be 20 or so pounds lighter, but at the same time I know it’s just a number on the scale and I really just want to be fit. Never exercised until 2 years ago when I had a job change and got motivated. Realized new job would also pay for my gym fees and felt it was destiny. In first year I did 2 5K’s, 1 10K, and 2 half marathons. Not a runner (at all — hate it really and my asthma and prior back surgery kill me), but I did them jogging/walking and whatever it took. Want to just keep moving, and if the book helps with the weight, that would be a bonus.

  44. Thanks Heidi! I recently had gastric by-pass RNY 12/15/12. I am down 88 pounds. Most in my life say I took the easy way out! I don’t think I have and I know I need this book!!! Y’all are an awesome inspiration! Thanks for ALL that you do to keep America Healthy. =)

  45. I need to get my hands on this book! I follow both you and your husband & watch the EW show. I get so inspired!!!

  46. Thanks for having such great motivational episodes. They really help to motivate me. I’ve been on my journey since Jan 1, 2013, and it’s not easy. It’s hard being 40 and a girl. But I’m still going and paint and digging deep. Gonna have to get your book, sounds like it would help me a whole lot. Thanks.

  47. I really need to get the book very soon. I could really use some inspiration. Thank you both for your dedication and how much you give up of your family time to help the people you help. I’ve been a fan of Chris’s for years. I had a “friend” on MySpace that he helped and it was very inspirational.

  48. As a heart patient, and someone who needs to lose 80 lbs, my fianc? 65, this book would be a Positive boost and support for us. I’m unable to much physically so to have the tools to eat properly, to move for 9 minutes. I need the motivation, need the help. This book would be our bible tool. Thank you for all you do, Chris and Heidi. God bless.

  49. I own both books and both where pretty straight forward and pretty easy to read. I really wish the exercise appendixes had a PDF version because they really look helpful specially at the GYM as a check of list

  50. My weight loss has been the story of my life. I wasn’t even sure I was going to write to you all. Chris show has really touch me in so many ways. It’s been a tough few years for me. A divorce that I would take the blame for. My son moving to a different state with his Mother, Being unemployed since April of this year. Deprrssion plays a big factor with me and I know that I need help with me. I know I can only make that change, but its been a battle for me. If it wasn’t for a few select friends and having God in my Life.I would be in a deeper hole. I’m just over 300 pounds and want to weight like I did when I was in my twenties. I’m Fifty one now and want to be healthy and live the Life that God has intended for me. I know you all recieve thousands of stories of people just like me. I just need Help. And writing a few notes are good, but needing that life line is so much more important. Thanks for being there for everyone that deals with this issue of being over weight. I want my Life back so I can be there for my Son. He’s an exceptional Golfer and only being fourteen, he can have a future in the sport. I want to be there for him in his journey. Their’s so much more that is running through my mind and will write again. Thanks for being true hero’s for all of us out here. Many Blessings to You and Chris πŸ™‚

  51. Pickme please. Im going crazy not knowing how to shed these last 15 plus pounds after having my baby 6 months ago. I made poor choices and they stay with me because im stuck in vicious cycle. Help!!! Please

  52. I love reading these blogs and skimming through all of the articles. It helps to keep me motivated and encouraged in my own weight loss journey. The human body is amazing, and the transformations that these people make are incredible. It affects every aspect of their lives. You and your husband are so gentle and real with these people. Love it! Thanks

  53. Chris and Heidi have inspired me so much so that I am currently putting together a weight loss challenge for the cancer clinic staff in hopes that we can focus on our own health too while caring for those who are facing such difficult times. This book will be my inspiration I hope to be able to get funding to purchase copies for all the participants, thanks Chris and Heidi you are doing such great things for people!

  54. I recently started watching your show. Winner of the book or not, I am beyond inspired each week. I started my journey to a healthier life a few months ago….thanks for the motivation Chris & Hiedi!!!

  55. I would love to win a signed copy of this amazing book. I have been wanting it when I found out the diet plan was in the book. I watch the show with my family every week. Would love to be picked, but if I can’t be picked would love the book ;). Thank you!

  56. I have both books, great and easy to read!! I’ve been buying them for my clients because of the EASY to follow food planning information. they are asking if there is a way to access the logs online? Either way- great stuff!! Thanks

    Fitness instructor, trainer and Warrior coach!

  57. I have become addicted to watching your show,feel like I can relate to everyone on the show. It gives me hope.I am abiut 110 Lbs overweight and I need all the help and info I can get on losing weight because I need to take control of my life again!

  58. Love the show, has given me the motivation to change my life too. I began my journey 3/15/2013 and to date have lost 50 lbs. There is still a long way to go, but I watch every week to get my motivation and I have all the show recorded so I can go back and watch when I need a boost. Thanks Chris & Heidi for all you do. Winning your book would be wonderful.

  59. I hope to read this soon,Im trying to follow what I can from all that you both post.Its great knowing that you’re both down to earth,real people!

  60. Just bought it and can’t wait to read it! Hubby and kids are gone for a week.. they are coming home to a new momma and a new kitchen!

  61. Watching your show makes me realize the small little choices I’ve made this past year will allow me to make even more choices in the upcoming year. Thank you to you and your wife for the awesome job you 2 continue to do πŸ™‚

  62. It’s amazing that extreme weightloss has motivated so many people from what I read and see on the show. About a year ago I decided I was sick of blaming everything and not taking control of my weight, I blamed stress, family, baby weight, PCOS, and almost losing my life from child birth… I turned to food. I started watching extreme weightloss and found myself slowly getting motivated. I promised myself I would never be 250 and I started turning my weight around at 248. I have now lost 48 lbs do to the encouraging words Chris has given to the people who needed him to help and the amazing tips and recipes and photos you Heidi have posted. I’m glad I have taken this journey to live a better lifestyle.

  63. Chris and Heidi : you have such a gift helping people . I still need direction with my own personal journey. I would love to read this book !

  64. Hi! I personally have this book. It’s amazing. My parents do not have this but are huge fans of yours. They both have weight issues, as does my sister. If I won the autographed book that would be fantastic and I’d give to my family to help! God bless whoever receives this and I hope they use it πŸ™‚ they really should!

  65. Can’t wait to read the book… You are an amazing person and care about so many… It would be amazing to ever get to work out with u and ur wife…

  66. I love your show and never miss it, I watch your facial expressions Chris and see that you truly have a heart and care for each person you help! My son is a physical fitness trainer and runs the R.A.W fitness here in Salem, Oregon. As his mom I let myself go and decided to make a change, in a way I feel bad looking out of shape when I have a son who is like you. I started out at 209 in June of this year and joined Planet Fitness and changed the way I eat. I am now at 173 and still trying to lose. Every Tuesday night your show truly inspires me to stay on track, thank you for your heart in helping so many people.

  67. I would love to win a sign copy of this book. So I can put it to good use with the first book I have. I am currently working on losing 100 pounds and my husband is working on losing 200 pounds. Thank you everything the Powell pack does! You all have taught me so much already. Thank you!!!!

  68. My mother & I love your show & Im happy Heidi is really in on this season! Sometimes girls need a woman. My mother & I are planning out own one year transformation so this book will help us out!

  69. I can’t wait to read this book! I’ve seen every episode and its so inspiring and makes it more real since the contestants have to be on their own and really find a way to inspire themselves. Keep it up!!

  70. I am 46, weigh 195 pounds and have a 42-year-old, 370 pound husband. We’ve decided that we have to make changes and this book would be so beneficial to us! He is diabetic and has developed some cardiac issues. I had a back injury to years ago gained 60 pounds since then. We have just started watching the show this season, and absolutely adore the Powell pack! Of course we’d rather just be on the show? But the book would be a great start. LOL!

  71. I have always struggled with eating healthy and go back down the junk food path. I hope one day soon I can learn fully how to control my food intake.

  72. I’m a teen struggling with weight and I just want you and Chris to know how much you inspire me. You two are truly blessings placed on earth to help people change their lives. What you do is incredible and I can’t thank you enough for being such amazing role models to me! I would LOVE a copy of Chris’s book! I enjoy reading and I’m sure I will be able to learn so much more from this book! Thanks!!

  73. Thanks for giving us the opportunity to win a copy of this book. We should all own this book on our own since I have heard it’s very effective in being consistent with creating and living a healthy, happy and inspiring lifestyle.

  74. 3. I love Chris’ show. They are so inspiring to watch! I was 230 lbs at the beginning of the year and now weigh 168…still working on it too!

  75. All I can say is that the Powells are the real deal. It is very refreshing to watch a reality tv show that teaches and inspires many. Salute! To the Powell gang.

  76. We love the Powell pack and the couple team !! We would love a copy of Chris book and learning the proper way of a healthy life πŸ˜‰

  77. Thoroughly enjoy watching Chris and what a great team him and Heidi make. Makes me motivated to work out more.

  78. Thank you for all the help that the two of you have given. This carb cycling concerns me. I am on a doctors plan HMR diet and have lost 54 pounds and they say nothing about carbs. I have been led to believe that carbs are bad. Any advise?

  79. I NEED this book :). I have been doing so much research recently on clean eating. I think all the answers to my questions are in Chris’s book! If I don’t win it, I am going to have to buy it!!!!

  80. I have been following Chris Powell and his career path for years! I love the show! He truly is my motivation to keep working out even when times are tough!! Heidi I love how this season we have gotten to know you more! You guys truly are an amazing family! Go POWELLPACK!!!

  81. I would love a copy of this!!!! I think you guys are great and I. Love what you do for people. I don’t have quite as much to lose as some of the people on your show but would love the tips on. How to lose and keep it off…. do you guys have a resort/ gym that anyone can go to? You just seem. like sincere people who really want to help.

  82. I’m always looking for some more inspiration and more variety for workouts and food recipes! I would love a copy to learn more and expand my knowledge! πŸ™‚

  83. I watch you every Tuesday night. life right now has been pretty difficult, your show helps keep me on track and motivated to get into shape. My husband and I have been fighting depression, he has leukemia we are trying to change our life style to keep him on track, with his diabetes and other health issues, but life seems to keep getting in the way. Your positive and encouraging words sure has helped, but life seems to keep throwing punches.

  84. I love the extra “shapers” (okay 9-minute missions) ideas! Started out with classic carb cycle and shaper/shredder schedule from Choose to Loose, I’m liking the variations in the sequel.

  85. Wow this book sounds amazing! I would really love that signed copy (hint, hint, wink, wink) to really motivate my start to a better life for me and my family! πŸ™‚ Love y’all so much and love watching your stories on ABC.

  86. Chris’s book sounds amazing. The shows amazing. I watch it every week. In fact yesterday it was hard for me to watch because I to lost my mother suddenly. She was my best friend. It has almost emptied my life. My father has since moved in with me. He has health problems & beginning Alzheimer’s now. But now I am almost 300lbs. Being overweight has more/less ruined my marriage. I have slept on the couch since Mom died & it’s been 2yrs now. My kids are in high school ‘& I’m missing out on their lives, while I’ve dismissed my own. It has to be better than this.

  87. Heidi you and Chris have inspired me to start my own journey. It’s only been 1 week since I started and I have already lost 7 pounds. I have struggled with my weight for a long time and its hard to be on a diet, but watching your husband (Chris Powell) on extreme weight loss has really made me see it differently. Thanks to both of you I know I can do it, I have a long way to go but I’m going to finish my journey no matter how long it takes me. Thank you again

  88. I love the things that the 2 of you do for people. I’m a firm believer in what you put into yourself is what you get out of yourself. I am extremely excited for my first order of bod.e and am going to spread the word. Thank-you both for being a huge inspiration to me.

  89. Would love to have this book. Chris Powell and the transformations he helps create are amazing and inspiring!

  90. I really want this book!!! I was gonna buy it until I saw this post for a chance to win an autographed copy by The Chris Powell. Chris and Heidi you guys are the best and are full of inspiration. I love the show have never missed an episode and O always cry at the end because of the help you give others. Please consider me for this book, Its one I will truly enjoy reading!

  91. Would really like to read this book. Maybe it would help me to lose the 200lbs I need to lose. πŸ™‚

  92. I’ve been reading all about carb cycling… my husband and I tried it once but we didn’t do so well. I’d love to get a copy of the book so we can revamp!! We’re athletes and want to stay lean without compromising performance. You and Chris are role models to us πŸ™‚

  93. This is so awesome! I can’t wait to get this book, I’ve watched every season of extreme weight loss and have been so inspired! I’m only 15 but have already come a long way from my heavier days! I love you guys, you are so motivating and the best role models anyone could ask for!

  94. I can’ t get this book here in Poland, so perhaps I’ll win πŸ™‚ and be the happiest person in whole world. πŸ™‚ yours truly fan from Poland!

  95. I’m 34 years old and I’ve noticed my energy levels aren’t nearly where they were in my 20’s. I’m still moderately active and run and sporadically do exercise, but I haven’t ever been able to develop a solid fitness + eating regime. I love the idea of keeping a daily log, because when I do, I actually stick to the game plan. Then, life happens and all it takes is one day skipping entries for me to completely fail. Sounds like this book would be a great source of information for someone like me to stay on track.

  96. Pick me, pick me! Huge fan of you and Chris, and so thankful for the inspiration you guys put out! It’s helped me along the way as I’ve very recently started my diet. Keep doing what you guys are doing!

  97. Heidi, I think you and Chris are a God send to many people. You are both truly care about others. I have struggled with my weight my entire life. I’m now at a low point in my life, not weight wise but emotionally, My family and I have had many hardships the past few years. We lived in Az where my husband had a successful insurance job but when the economy tanked in ’09 so did his business. He put our entire savings into it. We had to move back to ca and in with his mother. We have 2 kids and although my daughter was freshman at the time of the move, it was extremely hard. In Oct 2012 he completed his Masters degree and in Nov 2012 he was laid off from his job. I don’t work, for personal reasons, and he hasn’t been able to find a job. My daughter who is now 18 works but our son is in 5th grade. This has been very hard on my family and it has left me fighting depression. To make this long story short, I know too late :), I was watching Extreme Makeover:Weightloss Edition and was truly moved and inspired by how caring both you and Chris are. You both are very inspirational. Just from watching the program, I felt like I got the kick in the butt I needed from Chris to get up and to get moving and that I could do anything. When I can, I want to get his books and his workout dvd’s. Thank you both for being such great inspirations, not just to me but to a lot of people. you truly are a gift from God. God Bless you both and your family, and the new bundle of joy on the way…Congratulations by the way πŸ™‚

  98. Ok Chris I am going to get your book and read it. I am still hoping to someday meet up here locally and meet you and Heidi as you are an amazing couple that do amazing things for people and are raising your great family and more on the way. I would also liked to be entered for a chance to win Heidi’s book. Remember every day is a miracle, savor each and every moment that you have in life. God bless, Jeff

  99. Would LOVE this! Every Tuesday night is extreme weightloss at our house! Love love love it! I told my husband that before I died I wanted to go to the Ellen show and also meet Chris Powell! I told him those two things weren’t to much to ask :). He laughed and said well gain 300lbs then u could meet him! Since may I have cleaned up my eating, began my fitness journey! After 2 kids, 1 and 4, I’m in the best shape I’ve ever been in and feel great! But I still have a ways to go to my goals I’m training for my 1st half marathon in October! Would def love his book to learn more about carb cycling!!!!

  100. You guys are such an inspiration to me! I watch every episode and follow you two on Facebook. I have 100 lbs to lose and am trying to lose it on my own. I would love to be on your show or meet you, but the next best thing would be winning a copy of the book πŸ™‚

  101. This book sounds amazing! I watch your husbands show, it truly inspires me to keep working out and eat healthy. Love to see you both on tv helping others. What you are both doing is helping people & letting us know that change is possible. All we have to do as viewers is set our minds and take action.

  102. The show is really inspiring! definitely gets me motivated to try different things and challenge my body more!

  103. Hi Heidi! I’d love to win this book πŸ˜‰
    p.s. I just saw you on the latest Extreme Weight Loss, and just loved how you were there for Alyssa! Thanks for what you do πŸ™‚

  104. Heidi,
    You and your husband are both an inspiration to me. For 10 years I’ve been battling my weight. I stumbled upon your show on the ABC app, and I’ve been a faithful follower ever since. I’ve been searching for this book in my local stores, but to no avail so far. I love reading your blog & the tips you & Chris put out there for folks like me that don’t make it onto the show, yet are determined to put obesity behind them.

  105. I have always follow u off and on but in the past few months I started to watch your show plus like u and Heidi on Facebook and follow on Instagram. Seems like I can’t get enough of u 2 lol . I have to lose weight but first I have to get my mind in order or I know I won’t lose . Have lost my weight before and gain it all back plus more. But if I don’t get pick I def will go out and buy it . Thanks for the chance though .
    You 2 are awesome and very inspiring .

  106. Thank you for reaching out to obese people as oppose to making fun of them your parents must be proud of the great person they have raised please never change you are genuine and may you future endeavors be blessed and come to fruition.

  107. I am still reading Choose to Lose. You two are so inspirational. Chris posted about the marbles on FB today. I am going to run out and get some for myself. This will really help me because I am so visual. Thank you for all of your encouragement!!

  108. Heidi, you and Chris are not only awesome people, you are inspiration to many! I’ve lost 60, and 60 more to go. I can do this!

  109. Seems so easy! Yet for some unknown reason I still am hesitant! Perhaps I am just scared of getting my hopes up again?

  110. I just wanted to say that I think you and Chris are both amazing people. You both care SO much for people and it really shows that this is not just a job for the both of you. I wanted to say thank you for helping America get healthy and fit.

  111. Love the show, I am in the middle of losing 140 lbs, would love a copy of the book. If I don’t win I’m buying it anyways πŸ™‚

  112. Hi Heidi! You and your husband are such inspirations to me! I’ve lost 130lbs on my own and have been in a ridiculous plateau since January. I want to try this carb cycling out in hopes that it will help me get out of my plateau and get me to my goal weight!

  113. I really would love to win the book! I’m from Germany and watch every show on the internet! You guys are really amazing!

  114. I am a 25 year old mom of two little boys ages 3 and 1. After my second was born I decided that I couldn’t be morbidly obese anymore and I started counting calories and I have lost 98 pounds hoping to hit 100 at my weigh in on Saturday. But I still have 100 pounds to lose before I an in a “normal” weight range. I have a feeling I am going to need some help loosing the last 100. I would love to read Chris’s book and see if it gives me some more tips about healthy eating.

  115. I would LOVE to win the signed copy of Chris’s book, I use the show as inspiration and have lost 10 pounds and am down a pants size!
    THANK YOU for everything you both do!!!!!

  116. I have been following this seasons show and absolutely love it. Its inspiration to help me lose more weight.

  117. I love watching you guys on the show. I have not watched alot of the show, however; I have learned so much. I need to lose 30-40 pounds. I know that is nothing compared to how much these people have lost…. But the show goes to tell me that I can do it to!

  118. I weigh 422 pounds and have been dealing with the weight all my life, but it got serious after I totaled my car in 2007. I was in a wheel chair for 6 months. I am currently unemployed but I am use to working full time since I was 16 years old. I am a single mother of a 7 year old little girl and I just want to be around to see her and watch the show every Tuesday to pick up any pointers I can in my journey.

  119. I would love to win the book and I need to lose a lots of weight and i am been trying for years up and down to losing it. I am also hard of hearing(deaf) and i would love to meet Chris and you to help me what i could do to lose the weight to be healthy and to wear better clothes and etc…. I am over 300lbs so it is really hard to do it. I need help to put my mind to do it. I also have celltius on my right leg from fluids build up some my doctor told me that i need to lose some weight and hopefully the fluid in my legs would go away though. I really appriecatie for your help and I need it πŸ™‚

  120. Love watching you guys on the show, it’s pretty obvious you really care about the people you’re helping.

  121. I have been doing natural carbs for 3 months now, and my weight has stalled. I eat only poultry, fruits and veggies. Help!!!

  122. I also commented on the Carb Cycling blog too .. I’m very interested in this cycle to help lose weight and to become healthier. Right now, I don’t see how to fit 5 meals (although they are smaller) into my day. It seems hard to eat within 30 mins of waking up, especially since school has started and my mornings are chaos and not to count for the fact that I am definitely not a morning person! However, I’m desperate to lose weight! Any ideas on some quick breakfast items that are healthy and quick on the go? Would love to win the book for more insight and help!! Thanks!!

  123. I think your show is awesome and I watch it every week! You two are so amazing and great for helping so many people get a second chance on life! I hope you guys are doing well and keep up the great work!


  124. Chris and Heidi, you two are an amazing couple!! You have such a strong marriage and do incredible things for a lot of people!! I have been trying to find this book at the local library but to no avail I can’t find it. My family and I are struggling in the finance department…can you help???

  125. After watching Chris last year and this year I bought Choose To Loose. Reading thru it now. I lost over 100lbs doing the ketosis diet, it has plateaued after a year, was looking for something new to try. Started following Chris Powell on Facebook and reading up on carb cycling and ready to give it a try. Once I finish Choose To Loose I will start reading Choose More, Loose More For Life!

  126. Would absolutely love to have this book and get started! I don’t have a lot of weight to lose, but at my age it just refuses to go away!

  127. What type of exercices for the more mature person who cannot run or do jumping jacks, for in better words. age 59

  128. Hi Chris, my name is Norma, I have a 9 year old son named Anthony, he was diagnosed with Prader-Willi syndrome when he was born on December 31, 2003. He now weighs 120 pounds! He’s on a strict diet if 600 calories a day and has sleep apnea. He swims everyday which he loves, we go on walks as far as he could go, which he also enjoys, because he loves to count the stop signs. I have tried everything to help him loose weigh, but he hasn’t he will loose a pound, but then he gains. I don’t know what else to do, I will love it if you can give me some advice on what I can do to help my son. He loves vegetables and fruits, he loves healthy foods. Do you have any food recipes of 600 calories I can make for him and for us as well. Please help I really need it. I don’t want to loose my son, I don’t want to wake up and my son not wake up one day.. Please.. Thank you for reading my message. Have a great day.

  129. Hi Chris, my name is Norma, I have a 9 year old son named Anthony, he was diagnosed with Prader-Willi syndrome when he was born on December 31, 2003. He now weighs 120 pounds! He’s on a strict diet if 600 calories a day n has sleep spnea. He swims everyday which he loves, we go on walks as far as he could go, which he also enjoys, because he loves to count the stop signs. I have tried everything to help him loose weigh, but he hasn’t he will loose a pound, but then he gains. I don’t know what else to do, I will love it if you can give me some advice on what I can do to help my son. He lives vegetables and fruits, he loves healthy foods. Do you have any food recipes of 600 calories I can make for him and for us as well. Please help I really need it. I don’t want to loose my son, I don’t want to wake up and my son not wake up one day.. Please.. Thank you for reading my message. Have a great day.

  130. Made this for dinner tonight and it was amazing. Now watching your show. Hope i win so I can start to transform my body

  131. I’m very excited to try more of your recipes, they look very yummy! I’m also very interested in you fitness suggestions, you and Chris are extremely inspiring to me and also my husband. I wish I could help people the way you guys do, I think it’s absolutely amazing!!!!! You are awesome people and I sooooo wish there were more people in the world like you guys!!!!!

  132. I truly enjoy learning from Heidi and Chris Powell. I wish i had one of them to help me get past my stuck point, the dreaded plateau. my goal is to learn and teach my daughter. i do not want her to go through childhood being teased for being the fat kid. i want to love life, live better, stronger and happier. i want to learn how to transform my body and my life by learning their physical, mental and emotional tools.

  133. Would love to learn more creative ways to convince the girls at work (the girls lives in residential dorms and goes home on fri/sat then back for sun to fri am). Many of my girls are varied when it comes to eating…some picky and some loves it about the food when staff cooks.

  134. I would love to win a copy of this book! I’ve been trying to eat better and exercise and can’t seem to lose a pound! Something’s got to give!

  135. I just love the recipes that you have on here. I’ve lost 120 pounds in the course of three years and I’ve taken ideas from the show and chris first book and use it in my workout. now I all need is his second book

  136. This is my favorite post because it’s telling me about Chris’ new book. I bought Choose to Loose, and it is still tops in my “research pile” I’m trying to find a plan that is not a diet, that I can realistically use as a lifestyle change. I have only watched the show once, but have seen Chris on Dr. Oz and like his approach a lot. I also like that he (and you) are real, and share your family with others. You’re both empathetic to people’s feelings, and I honestly think that is half the battle with weight loss. You have a new fan!

  137. I would love to have this! I have lost 50 pounds on Weight Watchers but have stalled and looking for a boost to get moving again. I still have 100 pounds to lose and after reading Chris’ first book, I want to try carb cycling. It just makes sense! I love the show and look forward to it each week. I need to order the new exercise DVD ASAP.

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