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! ๐Ÿ™‚

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678 Responses

  1. HELP US WOMEN KNOW WHAT TO DO FOR MENOPAUSE….. PLEASE!!!!

    I gained 70 pounds in 3 years … menopause hit right at 50, no health issues, don’t over eat EVER! But I don’t exercise like I should..
    take vitamins off and on … but scared of gaining from them… I am strong minded but with this hormone change, I’m lost …. MIND. BODY AND MUSCLE

    1. Hi Mrs. Tonya: Here’s a post about menopause, and I hope it can help: https://heidipowell.net/10938 And it would be helpful to get in some movement every day. If you have concerns about supplements, I’d definitely talk to your healthcare team about them. You might also ask them about your concerns with your weight gain and see if they have any ideas about why this is happening for you.

  2. Hello, you and chris have both been an inspiration on me.

    I am going on 22 years old, and I have been in a difficult journey throughout my life that had led me to slowly gain weight over most of my life. I honesty don’t remember what life is like being at a normal weight. But these last few years alone, i have had a lot happen that had caused my environment to change as well as my emotional/mental status. These changes has allowed me to gain even more weight at a faster rate. Right now i am at around 406lbs. I have attempted to lose weight many times, but i guess you could say that i am stuck in a hole that i am having a really hard time pulling myself out of. I really appreciate you taking the to read this.

    1. Thank you so much for the information….. So much out there, so many point of views what to do…….??
      I find myself coming back to the Powell’s for information and guidance. I’m a new grandma and want to enjoy my family
      I am grateful I’m healthy, but I want my mind and body back…. she has left the building ?????

      GOD BLESS YOU ALL FOR HELPING PEOPLE EVERY DAY ??

  3. I would like to find a protein shake to curb my appetite when I feel really hungry but they are all so thick and chalky. I find that I get “gaggy” trying to drink them or even just fruit smoothies. You say your protein drinks are good but before I spend a lot of money (currently laid off 1 day a week due to Cvirus) do you have a sample of the chocolate and vanilla that I can try? I hope so. My daughter’s drink protein shakes but I can’t get past the chalky think gag thing. Thank you!

  4. I need some help with my 16.5 year old daughter she is over weight she is right at 500 pounds any suggestions

    1. Hi Roberta: Heidi has a post about helping teens develop healthy habits: https://heidipowell.net/7201. The post has some great tips for both teens and for parents of teens. And the best thing you can do is be an example of healthy living for her!

    2. I’m desperate to lose weight. I’m 56 years old. I weigh 268 and creeping towards 300 since menopause. High blood pressure. I’m going to die if I dont do something. I want to be around to play with my grandkids and watch them grow up.

    3. Hi Lisa: Our best transformation tools are in this post! Begin today by making and keeping that first small, simple promise to yourself. And please discuss any nutrition and exercise program with your healthcare team first. You got this! ๐Ÿ™‚

    4. I really need your help i know that i am over weight o am 5’4″ and weight 191.5 lbs i do go up and down but i know that o am stress eating and just need to ne healthy please help me to get healthy and stay healthy threw weight loss o am soooo tired of people criticizeing me and laughing at me

    5. Hi Anntoinette: Chris and Heidi’s best transformation tools are in this post, so begin your transformation today by making and keeping that first small, simple promise to yourself! It really is all about making and keeping those promises. You got this!

    6. Hello Heidi and Chris my name is Jacqueline and I?m writing on behalf of my 25-year-old daughter who has been fighting and battling obesity all of her life she has lost all the self confidence in herself her health is not at its best and she?s afraid to get on the scale because of her weight gain there?s times where she feel don?t nobody want her and she had no confident could you please please reach out and help my daughter Transformation..we live in the Miami area pleAse help..

    7. Hi Jacqueline: Thank you for telling us about your daughter! Since Chris and Heidi aren’t taking on clients, they’ve made their top transformation tools available for all of us to use in this post! Have her read about promises and then make and keep that first small, simple promise to herself. That’s her first big step towards achieving her goals! She’s got this!

  5. Dear Team Powell,

    I’m from Singapore. Sincerely from my heart, I am gaining so much weight from depression. People called me bad names and easily pick on.Going to the gym is expensive. Knowing that by losing weight by myself It ain’t gonna work. Im in need of yur dedication and motivation. Watching your shows really motivates me but is still not enough. If only you can help me change. I need your coaching. I hope this message will pass to Heidi and Chris.

    1. Hi Seri: Thank you for your comment and for sharing a bit of your story with us. You can begin your transformation journey today with the tools in this post! They work! Begin with making and keeping that first small, simple promise to yourself, and you’ll have taken a big step on your transformation journey! You got this!

  6. Hey Heidi and Chris!

    My name is Kathryn Smith, I am 21 years old. I live I Reno, Nevada. All my anxiety/fear/worry/and stress started to get worse last year because I lost both of my Grandfathers and 2 of my great Aunts, one of whom I was really close with. I am hurting so bad and do not know where to turn!! I am not an over weight person, but would love y?alls help. I suffer from anxiety and stress, and believe that working out and learning how to eat right would help relieve some of that. I have seen y?all?s show, and I so love how you guys are so dedicated to helping any person no matter where they are in life. I don?t want to be on TV, but would love to start my own journey to a healthier me. If y?all could please let me know if there is anyway I can get help form y?all, that would be great!! Love y?all!!!

    Kathryn Smith

    Thanks again!!!

    1. Hi Katie! Thank you for your comment, and I’m so sorry to hear about the loss of your grandfathers and great aunts. That has to be so hard! All the tools you need to begin your transformation journey are in this post, and I’d begin today by making and keeping that first small, simple promise to yourself. It sounds so simple, but these promises are truly the key to achieving your goals! You can totally do this!

  7. Hello Chris and Heidi my name is Janice Smith and I’m consider by my doctor of being obese. My doctor’s repeatedly said I’m a candidate for Gastric by pass surgery. First, before I had children my weight was 170 pounds and height 6’1 let me say all my children are 10 pound babies at birth. In 1983, my son weigh 10 pds 9oz, after giving birth I weight at 165 pds. In 1994, my second son weight 10 pds 4 oz, and last in 1998, my daughter weigh 10 pds, 4 oz. After having the last two children I had weigh in October 2002 ,407 pounds I was devastated my life flash before my eye’s. After hearing from the doctor in 2002, I learned I had gestational diabetes. In November 2002, to April 2003, I lost 100 pounds. In January 2018,I weigh 375 and in January 2019, I weigh 330. Now I weigh 330. I had a TIA in December 2016,and in December 2017 I had congested heart failure. I need to lose 130 to get to my life time goal of weighing 170. Please help! It’s more to my story please, please help! I see how Chris worked with the contestant on the show. I can work out. What I won’t do is get weight lost surgery nor give up. Will you help me Chris and Heidi?

    1. Hi Janice: Thank you for your comment and for sharing your story with us. You can get our best transformation tools and tips in this post: https://heidipowell.net/9060. And please discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You can begin your transformation journey today by making and keeping that first small, simple promise to yourself (the post talks about promises), and you?ll already have taken one huge step on your transformation journey! You can do this! ?

    2. I am at 195 lbs wow I’m 5ft 6 in and 58 yrs old I have been learning your program for over a year ordered your products including the app. and have not lost a lb. I need to lose 50 lb. Im in Scottsdale.How can I meet up with other transform members to become more accountable,and be more involved.My son did your program because i gave him your books.He looks awesome.I want my kids to be as proud of me as I am of them. I wanted to try this program and didn’t need it really till now.I met Cris at Greenbaum surgical center when he was with David Smith. I believe it works I need more guidance for me.I believe I eat to much proteins.I know I don’t sleep well do to the fact that I work all the time usually 128 hours a week(not a typo) I am a care giver on nights and weekends and a 40 hour a week job. I drink a lot of water not always a full gallon.I drink coffee,tea and No sodas. I need balance.

  8. Neicie, Hi I am 52 years old I am 5’2 and overweight I have tried exercising and dieting and also my Breast in DDD. I have gotten to the point were I don’t even want to look in Mirror or go shopping. I am very active I work and walk everyday. I used to be very outgoing and now I am not. My cousin ask what happen to my swag and my dental situation. I would like to loose the weight also would like to have a complete makeover. I became a Mother and I focused so much on my Daughter I loss myself and my Life. I do for everyone and now I feel I would like to better my Health , My appearance. I have always been heavy and my weight goes up and down. I have never been Married and be happy and I feel if I look better I can do more things. I was watching your show and I told my Sister I would love to go and be a participant. I know the chances not good but at least I can say I Tried.

    1. Hi Jeneice: Thank you for sharing your story with us! Unfortunately, the show was cancelled a few years ago, but you can begin your transformation today with the tips and tools in this post! Your first step is to make and keep that first small, simple promise to yourself. You can totally do this! ๐Ÿ™‚

    1. Hi Gladys: You can get our best transformation tips and tools in this blog post! Begin your transformation journey today by making and keeping that first small, simple promise to yourself. You got this! ๐Ÿ™‚

  9. Hello Chris Powell,

    My name is Alexis Cade and I am 48, soon to be 49 next month on September 27th. I am 290 pounds…
    I have been battling with my weight for 20 years; I will loose 40 or 50 pounds and gain that back plus 10 more. Just can not seem to keep it off. I was diagnosed with Myasthenia Gravis (auto-immune neuromuscular condition that affects the muscles) in 2008 and recently received a diagnosis of type 2 diabetes. Even with a good medication regimen, I still face muscle weakness challenges that sometime keeps me from working out consistently. The irony is thar weight loss helps the symptoms. I have a goal and a necessity to loose 140 pounds. At my height of 5?6? that will bring my BMI down to normal.

    Chris, I NEED YOU TO HELP ME PLEASE!!! I?ve seen your show and it has inspired me to get my life, my husbands affection,
    and my body back!! I am willing to do whatever it takes and everything you challenge me with to be healthy: body, mind, and spirit! So for my 50th Birthday, I would love it if you could come and help transform me.

    Signed,

    Alexis

    1. Hi Alexis: Thank you for sharing your story with us! You can begin your transformation journey today with the tools in this post. I’d begin by making and keeping that first small, simple promise to yourself, and these promises will add up and you’ll see progress on your transformation journey! You got this!

  10. I’ve been watching Extreme Makeover lately and I’m so glad that I found that channel so I can continue to be inspired. The stories are amazing and inspiring and I truly feel that by eating healthier and exercising, people will be able to live longer, fuller lives. I’ve tried so many diets and tricks that I’ve seen on Pinterest with hardly any results but I know I need to make more real changes in order to reach my goal. Mostly for health reasons and obviously so I can feel better about myself. My goal is to lose 20-30 lbs. I’m 5’4 and weigh about 160 lbs but I can do better than that. I’m ready to see improvement in my blood sugars, etc. So many reasons to get healthy. Maybe even find love again but most importantly, to be around for more grandchildren. I only have 1 at the moment and because I’ll be 52 soon, I want to stick around a lot longer to see my other future grandchildren and watch them grow. Time has gone by too fast and I believe we can all make goals and achieve them. Best of luck to everyone who has reached this website for a reason.

    1. Do you guys still do extreme weight loss I am really struggling in so many ways am at high risk for high blood pressure both types of Diabetes. Along with high Cholesterol. I need help

    2. Hi Lance: Unfortunately, the show has been cancelled, but Chris and Heidi have shared their #1 transformation tools in this post! Just be sure and discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You got this!

  11. Good day Heidi (hehe and Chris),

    I’m also from South Africa and would like to know how to REALLY loose belly fat and all the stubborn fat that has been accumulating around the hips, buttocks and thighs and in the legs, over the years. Is it best to loose some of the fat first to have a “lighter” body for exercise, as it feels like I put a lot of strain on my heart when I want to exercise with this amount of weight. I don’t want to use the quick fat burning tablets or any other fad diet to loose it quickly, I need to find the correct solution and not all the things that is so misleading on the internet and in the shops. Sometimes it gets so confusing as there is so many things to choose from, but how would l KNOW which is right for ME. I’ve learnt that forgiveness of others can really help to break the cycle of emotional abuse, even if it was just something small that influenced me as well as self forgiveness regarding the lies we believe so quickly. Also the resentment with regards to the loss of a loved one, which also triggered memory and all of these things that lead to emotional eating. I feel that once this is been addressed and dealt with, the next step would be to physically do something. Thanks for all the amazing inspirational seasons of Extreme Makeover: Weightloss Edition (even though I’ve been wathing some of it on your channel more than once), as well as your new episodes and clips on social media. Hoping to hear from you / Team Powell soon. Keep well and God Bless!

    1. Hi Reinette: Thank you for your post! You can get our best transformation tips and tools in this post, and I’d begin with making and keeping that first small, simple promise to yourself. You got this!

  12. Hi, Heidi and Chris Powel.

    I just want to know if you can give me advice?

    How can I loose weight while I am working?

    I work from 8 am to 17pm.

    How can I eat healthy? What meals can I prepare for my lunch time that is healthy. Can I make a protein shake or something?

    I would like to hear from you.

    Kind regards
    Louise de Jager
    South Africa.

  13. I am reading your book Extreme Transformation. It is really opening my eyes about the excuses that I tend to make . Either my back hurts or my knees hurt and I tend to talk myself out of going to the gym. I need help staying motivated and not sure how I can do this. Your input would be appreciated. This weekend I plan on creating a menu using the carb cycling method. I hope this helps my metabolism because I have yo-yo dieted for most of my life and it seems to have slowed down my metabolism. Thank you for the inspiration that you have given me so far!

    1. I?m 34 years old and am overweight. I?m 5?8 and at my highest I was 310lbs. I?m now down to 269 but I?m having difficulties. I got the meal prepping down and eating the right stuff. My problem is I had spinal fusion surgery December 2018. Ive done everything to relieve my pain and I struggle with it. I know once I lose the weight my back problems will become manageable. But I can?t exercise enough to make a difference. The pain I suffer from all day every day for 20+ years has mentally drained myself. I?m lost at this point and don?t know where to turn. Drs said my surgery went well and the hard wear is perfect and there?s nothing stopping me to exercise but there is. My pain. Help me please.

    2. Hi Jennifer: I’m so sorry to hear about all you’ve been dealing with, and I can’t imagine how difficult this all must be fore you. With your back issues, it’s so important to work with your healthcare team on any exercise program to make sure you can exercise safely and work to achieve your goals. They are the best ones to help you with that since they understand the exact nature of your issues and can work with you personally. But, remember nutrition is 80% of weight loss, so keep doing what you’re doing there! And congratulations on losing 41 lbs! That’s amazing! You got this!

  14. Hi Team Powell! I’m a 50 year old woman who’s wanting to lose 10-15 lbs. I’ve been an avid fitness enthusiast for 30+ years but over the years my weight has crept up. I’ve managed to keep it from going above 140 but now in my ‘older’ years I’m struggling. I am currently in menopause and my dr has me on hormones. I also have no thyroid, zero.. Very frustrating. Dr. has me on synthroid. I know these make a difference on my weight but I’m tired of how I feel and look. I read Choose to Lose and have started my first 7 days on carb cycling. I love this! I’m wondering if your extreme transformation book or the book you wrote in the middle would benefit me in this journey? I love healthy eating and have logged/tracked food for over 10 years so reading and doing your plan is making me feel and finally feel like I can remove the ‘excess’ that is dragging me down. Thoughts on your books would be appreciated! Thank you for making me feel I can do this!!

    1. Hi Susan! It sounds like you’re definitely on the right track to achieve your goals! Yes, I think “Extreme Transformation” could also help you as it’s Chris and Heidi’s most up-to-date book (http://amzn.to/2eTGrVy). You got this!

    2. Hi Heidi I am a 42-year-old woman that is Overweight I think I weigh 400 pounds I?m not for sure might be more I?ve tried everything and I really like you and your husband to help and to getting myself together I want to live I have a 13-year-old son my husband passed away from heart failure in 2012 he?s all I got and I want to get healthy for him but I need him if you need your help I can help me please contact me

    3. Hi Ivoy: All the steps you need to begin your transformation journey are in this post! Begin today with making and keeping that first small, simple promise to yourself, and go from there. You might also want to try our app, which offers you a customized nutrition and workout program: http://thetransformapp.com And we believe in you – you can totally do this! ๐Ÿ™‚

    4. I’m 65 the oldest one in my gym I’m a Widow I don’t want my kids to have to carry me if I’m too big or even care for me mostly my daughter carry my weight would be hard already 145 diets are boring I want to get down to 130 I been struggling for 2 years just to get there and I already saggy skin and Flappy arms I don’t eat too much because my teeth are bad and I can’t afford to get any I’m just sick of looking at myself I know it’s not a lot but I just want to feel good for me at my old age

    5. Hi Susan: All the steps you need to begin your transformation journey are in this post. Begin by making and keeping that first small, simple promise to yourself today, and you’ve already taken 1 step on your journey! https://heidipowell.net/8679 You got this! ๐Ÿ™‚

    6. I have very limited abilities, I had knee surgery osteoarthritis brain stem injury, and I need to get this weight off finally and figure out a way to exercise for somebody with very hard disabilities do you have anything you recommend for someone with very extensive disabilities? My primary doctor just says walk that’s all she says to do is walk but walking is hard to can’t walk for half an hour you know it’s a lot of that so as to give anything you recommend

    7. Hi Valerie: With any type of health issue, we always recommend you work with your healthcare team on any exercise program. And remember, nutrition is 80% of weight loss, so stick to a sound program, move as directed by your healthcare team, and you can do this! ๐Ÿ™‚

  15. Love Heidi and Chris. Am curious if carb cycling is the best option if I really only want to lose 1-3 pounds, if primarily body fat. 36 year old, mom of 3 (in 4 years), marathoner, lifter, etc. since the third baby, the belly fat is just so much more stubborn and I haven?t been able to break through. Other thought is should I try higher calories?

    1. Hi Crystal: Carb cycling can work for any transformation goal! Our app, The Transform App (http://thetransformapp.com), is based on carb cycling no matter if your goal is to lose lots of weight, maintain, or lose a bit of weight and/or build muscle. It also offers you several workout programs too. The app offers you a customized nutrition plan based on you and your goals and it adjusts as you progress towards your goals. Here’s a blog post that can help too: https://heidipowell.net/10990. And with your workout schedule, you’ll definitely want to make sure you’re getting enough calories. Hope this helps! ๐Ÿ™‚

  16. Hi. I have lost 110 pounds. I am having trouble now. I am starting to gain back weight. I do not know what to do. Do you think you may be able to help me. Thank you. Rhonda

    1. Hi Rhonda: Congratulations on losing 110 lbs! All the steps you need to continue on your transformation journey are in this post, so you can start today! I’d begin with making and keeping that first small, simple promise to yourself (there’s info and a link to a post about promises in this blog post), and you can totally do this! ๐Ÿ™‚

  17. I am 36, had a total hysterectomy June 2018, lost my dad in July 2018, and my husband and I split up in about 5 weeks ago an she wants a divorce. I bought the extreme transformation book for my three daughter and myself. We are extremely obese and I passed on the eat for comfort habit to them. Prayers that with this book and Gods grace we can transform our mind,body, and souls. We are learning how to be a family of four ladies. Any help would be appreciated.

  18. I need help! I hate my body I wish I could just cut off my stomach. I get so depressed i dont even get out of bed ive lost most strength in my theighs and arms. And not only that im diabetic I have kidney problems and high triglycerides with high blood pressure. Not to mention psoriasis which even in the summer keeps me covered head to toe. I literally hate myself sometimes I starve myself at one point for over 2 months I didn’t eat anything but drank lots of water. I was dangerously low on both magnesium and potassium. Now I’m very low in iron. I just don’t wanna live like this anymore. Help me please I beg you.

    1. Hi Michelle: Let’s get you started today on your transformation journey by making and keeping that first very small and simple promise to yourself (https://heidipowell.net/8679). These promises are truly the key to achieving your goals! And remember, nutrition is 80% of weight loss, so stick to a solid nutrition plan, work with your healthcare team on that nutrition plan (in case any modifications need to be made due to your health issues) and a workout program, and you can totally do this! We believe in you!

    2. I’m a 46 women who is 47 on the 8/3/72 and I’ve had struggles and heartache and I’ve put on weight and suffering PTSD from an abusing relationship where I thought I was going to die. I suffer agrophobia, panic attacks, severe anxiety. I’ve 5 beautiful boys and they deserve a mother that they don’t have to fight for me cause people are cruel. I need help, I probably don’t have enough to get help cause there r people worse off than me. Thank you for your time, you both are amazing people and God blessed u with the gift of compassion and talent to help other achieve their goals regards Lisa

  19. Hello.
    My name is Luna. I am 27yrs. I am seeking help.

    I am over weight. I am 5.3 and am 275-300lb.

    I am a survivor from being a sex slave from 6yrs to 11yrs were I was beat to submission and I did not own my body. Food was a privilege as well as sleep, I did not earn my right to eat so often that at 12yrs old i was 48lbs when i was given back to my family.
    When I did earn my right it was oatmeal soaked by cold water uncooked or a sandwich with a thin amount of peanut butter enough to color the bread or a splat of peanut butter in the middle. Some times I earned a piece of fruit.

    I didn’t know when to stop eating when I came home to my family.

    At 13 I was stolen off the streets and raped. I escaped and after that I vowed to protect myself and food had become my comfort. I gained and gained and gained… being skinny was painful and harm came as well being fat is painful and harm had come too.

    I’m away from the bad people but, I struggle to know how and staying on a good plan. I’m kinda just on my own.
    My boyfriend is losing weight and he can eat so much more then I and yet I eat as little as I can(fruits, yogurts, salad little bit of meat like 4 to 6 ounces), work out, do chores then work out again. I keep my home at 50 to 65 degrees F. To enforce my body to burn calories. I fast for 2 days and do a flush with mineral oil usp. Etc.
    I’m losing my fight honestly, I don’t want to be stuck as the fat and happy girl look on the outside when I’m dyeing inside.

    Can you help me? I want to help myself and have tried and still am but, I need that ability I’m lacking somewhere.

    I hope maybe I could use some help.

    1. Hi Luna: Thank you for reaching out to us! Chris and Heidi would love to help you personally, but they’re not able to take on clients at this time. There are some great steps you can take today to begin your transformation in this post, or you might be interested in our coaching program also. In this program, you’ll work with a coach who has been trained by Chris and Heidi and who will work with you personally. You can find out more about this option here: [email protected] No matter what options you choose, we know you can do this!

    2. Chris & Heidi, my oldest granddaughter lives with me because her parents(my daughter) got fed up with her weight gain and they got very verbally abusive with her about her problem and thought I could do something with her. 3 years later I have tried to encourage her to lose and at 5’1″ she is about 240 lbs. When her brother graduated HS he started gaining also, he’s around 300 lbs now. I don’t understand. Their twins (16) boy & girl are scared to death they will be fat one day, they are bones. Fast food and hiding eating is the problem at my house. I find candy wrappers, fast food containers hid in her room. When I calmy approach her about this, she just say’s sorry and nothing changes. She works at a teen prison in a small town 50 minutes from here so she is there Sunday thru Wednesday, works 7a to 9p. She is home Thursday to Satutday but always on the run so she doesn’t eat here often. Her boyfriend wants to get engaged but is dragging his feet and I think it’s because of her weight. I told her no bride want’t to buy a size 20 wedding dress. What can we do?

    3. Hi Judith: Our best transformation tools are in this post, so I’d begin by working with them by making and keeping that first small, simple promise to themselves. There’s a link to our post about promises in this, post, but here it is for your convenience: https://heidipowell.net/8679. These promises really are the key to achieving any goal! And the best thing you can do is exemplify healthy habits for them. We wish you all the best – they can do this!

  20. hi please can you help me I weight is 182 pounds Iam trying to loss it but not happening the way I won’t Iam trying to be a wwe superstar I need help please help me you are my favourite personal trainers you I will listen to.

  21. Hi Chris
    I am fat and overweight weight 285 pounds I go to gym 5 days a week weekend i do Greek Zumba , but
    but weight dosent come off i go weight watcher follow the points eat vegetable, chicken and fish , fruit,
    my back hurt so much i need help.

    1. Hi Robert! All the steps and tools you need are in this post! Begin by making and keeping that first, simple promise to yourself. You can totally do this! ๐Ÿ™‚

  22. Hi, Heidi! We are so grateful for your help! We have completed one round of the 21 days in your book, Extreme Transformation. My husband and I are both down 10+ lbs. I love how clear I feel while losing weight on this plan!

    Now that we are trying to live it, I am confused over the portions in the recipes vs. portions in the 100 calories chart. For ex. One recipe calls for 4.5 oz of chicken for men and two slices or cheese with 12 asparagus spears. For low carb meals, the chart says 150 fat and 200 protein. So wouldn?t that be 1.5 oz of cheese for fat and 8 oz chicken for protein? Am I missing something? Like the vegetables count as one of those two?

    Thanks for your help! I really want to continue. I?m not sure how to use the charts as the recipes in the book have less protein than the chart that recommends calories per category. I hope this makes sense!!!

    Thank you, thank you, thank you! I feel like we really have a plan to lose the weight!

    1. Hi Ellen: Congratulations on finishing your first 21 days and on losing 10 lbs! The recommendations in the chart are general, and since foods do contain more than one macro, we try and hit those numbers as best as we can. For the meal you’re talking about above, with the fat and protein from each item (chicken, cheese, and asparagus), the fat content = 185.4 calories and the protein content = 190.8 calories. You can be sure that as a total, the recipes hit our macro recommendations as closely as possible and that if you follow the recipes and/or the macro recommendations chart, you’re good to go! Hope that helps! ๐Ÿ™‚

  23. Hi Heidi,

    You and Chris are such a phenomenal couple! You are so encouraging to those trying to lose weight.

    I was diagnosed with hypothyroidism at the ripe age of 15. Seventeen years ago, I had my thyroid removed completely. Unfortunately, most doctors just look at numbers instead of what your body is doing, so it’s never gotten regulated. Now that I am 50 (soon to be 51), and I find myself 130 pounds overweight (currently 264 at 5’5″).

    My son is getting married 10/19/19 and I want to be healthy, happy, and thinner by then. I’m miserable, but I know I can lose the weight. However, it’s overwhelming and quite daunting.

    I’m also an empty nester, so the money is tight, but I need a drill sergeant and nutritional help. I don’t know where to start because there is so much information out there, and it all seems contradictory (Keto, Paleo, Clean Eating — what? which one? Will any of them work for a snacker? — you get the point).

    1. Hi Debbi: Thank you for your comment, and congratulations on the upcoming wedding. ๐Ÿ™‚ You can begin your transformation journey with the tools in this post, and you might also want to check into Chris and Heidi’s app (http://thetransformapp.com) which offers you a totally customized nutrition and workout program that adjusts as you progress towards your goals. And please discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they may recommend. As for any nutrition program, choose what will work best for you…long-term. You can do this!

  24. Hi i am a new viewer and i must say that i do love the work that you guys do. i don’t know how to start or were to start cause this is a first for me so here goes.

    I have been the heavy one out of my siblings since i can remember and my weight has always been up and down. But as i have gotten older its been up more and hard for me to lose it. I am now 28 yrs old and i don’t know how much i weight and i am kinda scared to find out. I can barely work without being in pain and it has become hard for me to find work do to the fact that no one wants to risk me getting hurt on the job giving my size. I feel trapped in my own body I just don’t know what do anymore I hardly have any energy. I really need help and i do not know were to start can you please help

    1. Hi Trece: All the tools you need to begin your transformation journey are in this post! Begin with making and keeping that first small, simple promise to yourself, and you’ll be on your way! And as with any nutrition and exercise program, please discuss this program with your healthcare team first and then follow any modifications they may recommend. You can totally do this! ๐Ÿ™‚

  25. Hi, dear Heidi!) I watched all your programs of transformation with Chris and you! My respect for you and what you do! You really help people who need it! Maybe you can help me too! My name is Nastya! I?m from Russia! I?m not fat: 58 kg, my height is 173 cm., 34 years old! I have been training for 2 years at home: 3 cardio and 3 power per week! My body is getting better (became stronger, but not enough), I can?t get rid of fat on the back and sides! I eat only healthy food: no sugar, no fatty and fried! What you can advise me, to make my body better? Do you have a program for home trainers? How many calories should I eat per day? Thank you!)
    P.S. Sorry if my English is not very good!

    1. Hi Anastasiya: You’re doing awesome! You might be interested in checking out Chris and Heidi’s app – Transform with Chris and Heidi – which offers you a totally customized nutrition and exercise program that adjusts as you progress towards your goals. You can learn more about the app here: http://thetransformapp.com. The app has at-home workouts, gym workouts, and Cross-Fit like workouts, and you can change programs at any time! You can totally do this!

  26. Hey Heidi, this is asha and am from India. Am 35 yr old female with two boys. I have a very peculiar problem, am not over weight I weigh 53 kgs and my height being 5’4, but I have a very bad ab. It measures like 35 inches, it literally sags. Am trying very hard to reduce it though? but nothing seems to be working. I wish to have a flat ab. Please do suggest me how to go about reducing it and am a vegetarian ( not even eggs and mushrooms). Awaiting for ur reply,
    Regards,
    Asha.

    1. Hi Asha: This can be so frustrating! If you have extra skin, we’d recommend talking with your healthcare team about how best to help this improve since what works best for one person can be different for another. If you have extra fat, this post has some great tips to help you achieve your goals! And remember, any extra fat will leave our bodies in its own unique way, so stick to a great nutrition program, work out as you can, and you’ll get there!

  27. Hi, Great Site.. I have lost 118lbs to date from 326 to 206 lbs (5’3 height – female – 42 yrs) – but now seem to be plateauing at 206-208lbs and can’t seem to get past this number. What can I do?

    Have talked to nutritionist and have fitness trainer… Am taking Centrium Vitamins, Glucosamine due to OA – osteoarthrist of right hip; Healthy eating, lots of fruits, salads, protein & veg…but stuck at same weight for 6+ months. Exercise 8 miles/day on a recumbent bike, walking and swimming – but, please tell me how do I start to loose again?

    I track calories with MyFitnessPal and want to get back to where I was about 185 or 150 by April 2018. What do you think? My Fitness pal has me set at 1500-1550 cal / a day. I started at 1800 and reduced, but not loosing.. .Do I need to increase the calorie intake or drop it more? What # should it be at? HELP!

    1. Hi Karen: You’re doing amazing!!!! It does sound like you might be consuming too few calories, especially with how much you’re working out. I’d increase 50 cals at a time, make sure you’re drinking 1/2 your body weight in ounces of water every day, and make sure you’re getting a full serving of protein with every meal. We recommend eating 5 meals a day, spaced 3 hours apart, so if you follow this routine, you’d aim for around 20-25g of protein per meal. If you’re interested, Chris and Heidi’s app – Transform with Chris and Heidi – offers you a totally customized nutrition and workout program, and it adjusts as you progress towards your goal. You can learn more about the app here: http://thetransformapp.com. And are you doing any resistance training? That can help build muscle, which is so important for so many reasons, and the more muscle you have, the more calories you burn throughout your day. I hope this helps! ๐Ÿ™‚

    1. Hi Christine: Congratulations on your new baby! All of the steps you need to begin your transformation journey are in this post. I’d begin with promises, and go from there. You can do this – one promise at a time! ๐Ÿ™‚

  28. Hey you guys,

    I?ve never done this before so I don?t know how to start it off . So I guess I?ll try my best . I?m currently 17 years almost 18 in about three months . I?m 5?9? and weight in at 400 pounds . I?ve been big pretty much my entire life , I?ve always thought it was just genetics but I learned quickly that that wasn?t the mind set I wanted to have for myself . Between me , my family , and my doctors we?ve tried a lot but no matter how much I commit to diets , healthy eating , and a lot of exercise nothing just seems to help. Sometimes I?d get down to 375 but that?s the lowest I?ve been in a while and I just don?t feel right . My insulin level has always been high which everyone says is the reason I?m constantly not loosing the weight . I?m at a loss and I really don?t like the way I look or feel as a person. My goal weight is 164 pounds . I was wondering if their was any way you could give me any tips and tricks on how to loose the weight and keep it off? If you could , could you please email me ? I?d love to hear back from you guys , it?d mean the world . I just want to become a better person and worry about my health . I want to be that person that isn?t self conscious about herself just because of how she looks but more importantly I want to love myself and I feel I ccabt achieve that the way that I am.

    Thanks,
    Harley

    1. Hi Harley: Thank you for your comment and for sharing your story with us. This post has some great tips to get you started, and here’s a post that can really make all the difference: https://heidipowell.net/8679. This post contains THE key to transformation, so please give it a try! You can totally do this! ๐Ÿ™‚

  29. Hi heidi! 2 years ago i lost 50 i went from 250 to 180 just by mostly by eating salads from school or skipping meals and going walking with my dog. During that year i went through alot of heartbreak and hurt so i starting eating and eating and ive since gained 80lbs. Im struggling with getting back to my old eating habits and i cant get motivated to exercise and i dont have anyone to exercise with me. I really need a coach can u please help me

    1. Hi Alexia: There are some great tips in this post, and I’d start with the part about promises. These really are the key to achieving any goal! What will your first promise be today? Make and keep that one, then another one, and you’ll get there! You can do this! ๐Ÿ™‚

  30. Hola Heidi y Chirs ante todo felicitaros por vuestro programa sois geniales,os escribo por que en 2013 consegui perder 21 kilos siempre he sido una chica gordita y decidi renovarme,tras mi logro conoci al amor de mi vida y hoy padre de mis dos hijos,que nacieron uno en mayo de 2015,y la otra en mayo de 2016,no he podido recuperarme de los embarazos tan seguidos y mi trabajo soy chef y dedico de 10 a 12 horas diarias a mi trabajo,no consigo hacer una ninguna comida bien por que salgo a comer casi a las 5 de la tarde,termino a las 00 de la noche y veo que tengo un descontrol alimentario total.El caso es que para el 20 de octubre de 2019 nos casamos y queremos perder peso los 2 y llegar a la iglesia irreconocibles,el problema es que aqui en espa?a no hay gente como vosotros que metan ca?a,lastima que no existan realities tan bueno como el vuestro,espero respuesta a ver si podeis ayudarnos.un beso muy grande desde ESPA?A
    SOMOS MUY FANS DE VUESTRO REALITI .UN SALUDO DE SANDRA Y JUANMI

    1. ?Hola! ?Todos los pasos que necesitas para comenzar y lograr tus transformaciones est?n en esta publicaci?n! Comienza con promesas y ve desde all?. ?Ambos pueden hacer esto por completo!

  31. Dear Chris and Heidi. Hello my name is Audrey In 12-2015 I lost my mother.We were on a weight loss journey together I went from 425 to 370. Just by eating smaller portions and walking. I even started a walk fit class for my building. When she passed I lost not only my mom but also my income and my purpose. I’ve gained almost all the weight I loss I’m413 now. Please if you can help me I want to lose this weight without having to resolve to bariatric surgery. I know I can if I have someone who cares and will help me. Please help me if you can.

    1. Hi Audrey: I’m so sorry to hear about the loss of your mom, and I can’t imagine how difficult this has been for you. This post is a great place to get started back on your transformation journey, and pay special attention to the part about promises. These are really the #1 tool for achieving any goal! You might also be interested in Chris and Heidi’s new app – TRANSFORM with Chris and Heidi – which offers you a totally customized nutrition and workout program, and it adjusts as you progress towards your goals. You can totally do this – we believe in you! ๐Ÿ™‚

  32. I have a question. I just received an email today from
    Chris Powell [email protected] via infusionmail.com ….is this really from your company? If not, you may want to check into it. I did make a reply before I really looked at the email address. I thought it was strange as I have never seen an email from your company before. If it was not you, I just sent my goals and plan for the next year into the ether and it leaves a bad taste in my mouth.

    Thank you for getting back to me.

    Phyllis Booth

    1. Hi Phyllis: Thank you for telling us about this. Would you mind forwarding this email to me at [email protected]? That way I can take a look at it and make sure it’s legit. Thank you so much!

  33. Hi Heidi,

    I lost my entire large intestine 9 years ago. Over the past five years I have gained 40 pounds. I have tried losing the weight with little succcess. With not having my large intestine I don?t absorb a lot of the nutrients I need. What would be a proper diet for me?

    Brenda

  34. Hey Heidi,.
    I am 29 years , a mother of 1.5 years child , strictly Vegan ( not even eggs), house wife , and I am 90 kg in weight . My height is 5’2″ so I am almost 40 kg overweight. I know yoga good enough . I can do it regularly . But I want to achieve to reduce 40 kg in 6 months in a healthy way . I live in India . Where I live I have some restictions on going out for walk and outdoor activity as well, so this lifestyle led me at this point but now I want to change it and want to get back to healthy . I was looking for someone who really understand and know ant being fit so I am asking your help . Will you please make me your client and get me back to beautiful life please. I know I can do I just want to be in safe hands so I don’t mess it up . Please please please contact me

    1. Hi Swati: Heidi would love to help you personally, but unfortunately, she is not taking on new clients at this time. But you can begin your transformation journey today with the steps outlined in this post. Take step #1 by making and keeping your first small, simple promise to yourself, then choose a carb cycle, and go! You might also be interested in trying Chris and Heidi’s new app, which offers you a totally customized nutrition and workout program, and two of the programs have workouts you can do at home! You can learn more about the app here: http://thetransformapp.com. No matter which option you choose, you can do this! ๐Ÿ™‚

  35. Hello Hedi,

    I’m writing you because I need help on how to lose weight. I’m roughly about 60 pounds overweight and I was just diagnosis with breast cancer and about to go through that process with surgery and reconstruction. I was really needing help as to what you would recommend for me if anything. I like to eat but I really want to be healthy again and I want to be able to do something doing my recovery. I want to live an I’m going to fight this I need to fight for the weight loss.

    1. Hi Tara: I’m so sorry to hear about your diagnosis, and I can’t imagine how difficult this must be for you. All of the steps you need to begin and achieve your transformation are in this post. I’d begin with talking about the program with your healthcare team and then follow any modifications they might recommend. Then step #2 is to make and keep your first promise (link in the post). It’s all about those small, simple promises that you keep. Follow the meal plan and workout as directed by your healthcare team, and you can do this! ๐Ÿ™‚

  36. Hi Heidi,
    So I bought your book on kindle yesterday and am so excited to start. Only one minor problem. I live in South Africa and we dont have a lot of the stuff in the recipes over here. Any advice or tips please. Thank you in advance

    1. Hi Janine: Welcome to carb cycling! Here’s a post that helps you with meal planning and creating your own meals on the Extreme Cycle, and there’s a “Create Your Own Meals” chart at the end of the post you can use to create your meals: https://heidipowell.net/10617. You can do this! ๐Ÿ™‚

  37. I am seeking help with losing weight, I am a mother of 2 special needs children they are my whole life, I have no resources to go to to the gym, or to even eat healthy because I cannot work I spend 24/7 365 days a week taking care of them by myself with no help except for a few friends . I have no idea how to get started on the right path to a healthy life style , but i know i need to do something so i can be around as long as possible to care for them as I will be doing it until I am no longer able to and their brother takes my place. I am not trying to spin some sob story to get special treatment but I would appreciate any help or even advice you could give Thank You

    1. Hi Cathy: 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, and then another, and then another. Heidi has a lot of great at-home workouts right here on this blog too! https://heidipowell.net/category/blog/workouts/ You can totally do this! ๐Ÿ™‚

  38. Hello
    My name is Tatiana I am 38 years old, 5ft6 and 211 lb, I am a big fan .I have been struggling with my weight for 9 years now just after my first pregnancy.so far I am exercising and eat healthy but I have just find out that I have a very slow metabolism (rmr 1049) . My questions is how many calories i am suppose to eat and also how many hours of exercise i suppose to do to lose weight can you help? also as a guideline i want to know for someone like me who want to lose 61lb in 1 year, how can I spread my weight loss goal ie: phase 1,2 and 3.

    can you please help

    Regards

    Tatiana

    1. Hi Tatiana: Thank you for your comment! It sounds like you’ve already got a great start on your transformation journey, and in general, we recommend a 10% weight loss goal in the first 3 months, so your goal would be 21 lbs. If you’d like to start following Chris and Heidi’s carb cycling nutrition program, here’s a post that outlines and gives links to all of their carb cycles: https://heidipowell.net/2713. As for exercise, Chris and Heidi have a complete workout program in each of their books, so choose a carb cycle, then follow the workout program in one of their books: https://heidipowell.net/books-dvds/. Or Heidi has a lot of great workouts on this blog that can totally be done at home! https://heidipowell.net/category/blog/workouts/ Another awesome options is their app – Transform with Chris and Heidi – which offers you a totally customized nutrition and workout program based on you and your goals, and it adjusts as you progress towards your goals! You can learn more about their app here: http://thetransformapp.com. Any of these options can work – you can totally do this! ๐Ÿ™‚

  39. hello i have been watching your show and i know i am no were near as big as some of the people that you chose for your show but i beg of u i really need your help . my weight is 245 pounds and i am 20 years old . i have a daughter and she is my life i really need help getting healthy for me and for her . i cant even look at myself in the mirror . i really want to change myself for the better . thank you for your time at reading this . i need your help chris powell

    1. Hi Gemma: Chris truly wishes he could personally help everyone who needs his help, that’s why he and Heidi have made all the tools your read about in this post available for everyone to use! Begin today by making and keeping that first small, simple promise to yourself, and don’t forget to check out their app (http://thetransformapp.com), which offers you a totally customized nutrition and exercise program – it’s almost like having Chris and Heidi as your trainers! You can do this! ๐Ÿ™‚

    2. HI Gemma: There is a monthly charge to use the app, and it ranges from $9.99-$14.99/month depending on which subscription you choose (http://thetransformapp.com). But the other resources I shared with you, and more, are available for free on Heidi’s website, and you can totally achieve your goals using these resources too.

  40. 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!

    1. 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! ๐Ÿ™‚

  41. 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.

    1. 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: https://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. ๐Ÿ™‚

    2. I need help. I’m 54. And weigh 420 lbs. I need 2 surgeries. I just had a double mastectomy last June. I have bad legs. And cant walk far. Due to my weight. Please help me get on right path

    3. Hi Cheryl: You can begin your transformation journey today by following the steps in this post! Start with the first small, simple promise, and you’re on your way. Then make and keep another one, and you’ll get there! And be sure and discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they may recommend. You got this! ๐Ÿ™‚

  42. 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

    1. 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!

    2. 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.

  43. 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

    1. 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. ๐Ÿ™‚

  44. 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.

    1. 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

  45. 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.

    1. Hi Julia: There are some great food options in a chart in this post: https://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!

  46. 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!

    1. 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!

  47. 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??

    1. 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! ?

  48. 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!.

    1. Hi Breann: Congratulations on your new baby girl! ๐Ÿ™‚ 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! ๐Ÿ™‚

  49. 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 .

    1. 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!

    1. Hi Sidney: All of the tools you need to begin and achieve your transformation are in this post! You can totally do this! ๐Ÿ™‚

  50. 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!

    1. 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!

  51. 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!!!

    1. 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! ๐Ÿ™‚

  52. 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 ๐Ÿ™‚

    1. 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!

  53. 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.

    1. 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!

  54. 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.

    1. 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!

  55. 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.

    1. 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!

  56. 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.

    1. 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: https://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!

  57. 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

    1. 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!

  58. 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!

    1. 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! ๐Ÿ™‚

  59. 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!!!.

    1. 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! ๐Ÿ™‚

  60. 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!

    1. 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!

    2. 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 ๐Ÿ™‚

  61. 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.

    1. 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!

  62. 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.

    1. 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: https://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!

  63. 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.

    1. 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: https://heidipowell.net/2608. You can do this!

  64. 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

    1. 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!

  65. 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

    1. Hi Shameka: I’m so sorry to hear about your mom. ๐Ÿ™ 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!

    2. 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!

  66. 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!

    1. 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!

  67. 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!

  68. 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

    1. 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!

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

  69. 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 !!

    1. 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!

    2. 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.

  70. 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…

    1. 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! ๐Ÿ™‚

    2. 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. ๐Ÿ™‚

      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. ๐Ÿ™‚

  71. 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

    1. 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! ๐Ÿ™‚

  72. 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

  73. 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.

    1. 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.

  74. 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

    1. 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. ๐Ÿ™‚

  75. 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…

    1. 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!

  76. Hi Chriss and Heidi ๐Ÿ™‚

    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

    1. 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!

  77. 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.

    1. 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!

  78. 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

    1. 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! ๐Ÿ™‚

  79. 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.

    1. 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! ๐Ÿ™‚

  80. 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!!

  81. Bom dia! Me chamo Juliane e sou do Brasil. Cheguei at? 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 ? chamado aqui no Brasil, e fiquei boba com as transforma??es que voc?s fazem com essas pessoas! A quest?o ? que luto com a balan?a desde muito nova, e nada que fiz at? hoje me fez chegar ao meu objetivo: 55 kg. A quest?o ? que vendo esses v?deos fiquei at? com vergonha, pois meu caso n?o ? t?o extremo como o da maioria dessas pessoas que vi nos v?deos, 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 dif?ceis, sou muito baixa! E tudo o que j? fiz at? hoje n?o me fez emagrecer, perco 10 kg e depois ganho tudo novamente. Tentei encontrar todas as temporadas para eu assistir mas n?o encontrei em lugar algum dublado, e na minha tv a cabo tamb?m n?o est? passando. Ent?o tenho dois pedidos, primeiro onde posso comprar os v?deos das temporadas e esses livros voc?s tem ele traduzidos para o meu idioma? Preciso muito de ajuda, e espero poder contas com voc?s!

    1. (Traduzido usando o Google Translate) Hi Juliane: Obrigado por seu coment?rio! As esta??es do show n?o est?o dispon?veis para compra, e, infelizmente, o livro n?o est? dispon?vel em Portugu?s. Eu sinto muito!

  82. 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.

    1. 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! ๐Ÿ™‚

  83. 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

    1. 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!

  84. 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

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

  85. 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!

  86. 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

    1. 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!

  87. 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

    1. 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!

  88. 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!

  89. 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!

    1. 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!

  90. 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!

    1. 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!

    2. 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!!!

  91. 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!!!

  92. 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!

    1. 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. ๐Ÿ˜‰ You can do this!

  93. 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

    1. 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!

  94. 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..

    1. 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!

  95. 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?

    1. 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: https://heidipowell.net/7201. You can do this!

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

    1. 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!

  97. 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.

  98. 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.

    1. 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!

  99. 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

    1. 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!

  100. Hi ๐Ÿ™‚ 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?

    1. 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!

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

  101. 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?

    1. 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!

  102. 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

    1. 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!

  103. 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!

  104. 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.

    1. 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!

  105. 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. ๐Ÿ™‚

    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.

  106. bonjour, je m’appelle william, j’ai 39 ans. J’ai toujours fait du sport. J’ai ?t? militaire, agent de s?curit? puis ambulancier. Derni?rement, j’ai eu un accident du travail ( 2 hernies discales dans la r?gion lombaire). Les m?decins ont d?couvert que j ‘avais de l’arthrose, un spondylolysthesis et une n?vralgie cervico brachiale bilat?ral avec paresth?sies. Je p?se pr?s de 120 kg pour 1.73 m. La perte de mon travail m’a bris?, je tiens pour mon fils de 3 ans. Je me rend bien compte de la distance et de la barri?re de la langue. J’aurai besoin d’aide de la team powell s’il vous plait pour retrouver un poids plus acceptable.

    1. Hi William: (Traduit en utilisant Google Translate) Merci d’avoir pris le temps d’?crire ? Chris, Heidi, et l’?quipe de Powell. Vous pouvez en apprendre davantage sur le programme carb cyclisme Chris et Heidi – le m?me programme qu’ils utilisent sur le spectacle – dans ce post: https://heidipowell.net/9060. Et s’il vous pla?t discuter de ce programme, ou tout autre programme de nutrition et d’exercice, avec votre ?quipe de soins de sant? 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!

  107. 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.

    1. 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!

  108. 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]

    1. 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!

  109. 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

    1. 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). ๐Ÿ™‚

  110. 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.

    1. Hi Christina: I’m so sorry to hear about all you’re dealing with. ๐Ÿ™ 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!

    2. 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!!!

  111. 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

    1. 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. ๐Ÿ™‚

  112. 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!

    1. 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! ๐Ÿ™‚

  113. 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

    1. 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!

  114. 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.

  115. 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?

    1. Hi Gypsy Rose: Welcome to carb cycling! Here’s a post that can give you some great meal planning tips: https://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!

  116. 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!!?

  117. 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

    1. 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!

  118. 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.

    1. Hi Bridget: It sounds like you’re on the right track exercise-wise! Are you doing any strength training? If not, Chris and Heidi’s strength training programs can be done very quickly first thing in the morning, and stronger muscles burn more calories throughout your day, as well as offering many other health benefits. Learn about their strength training programs here: https://heidipowell.net/9045/9-minute-missions/ and https://heidipowell.net/10506/metabolic-missions/. ๐Ÿ™‚

  119. 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….

    1. 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: https://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 https://heidipowell.net/9060. We wish him the best – he can do this!

  120. 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 ๐Ÿ™ i dont know what to do. i eat healthy, most of the time. veggies, fruit, cottage cheese, yogurt, grilled chicken…nothing is working ๐Ÿ™ 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

    1. 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!

  121. 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?

    1. 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!

  122. 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

    1. 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.

    2. 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!

  123. 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.

    1. 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!

  124. 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

    1. 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.

  125. 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.

    1. 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!

  126. 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!

    1. 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!

  127. 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 ๐Ÿ™

    1. 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!

  128. 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?

  129. 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

    1. 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!

  130. Hi I’m Lisa a 41 Year old who currently weighs 290lbs ๐Ÿ™ 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

    1. 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!

    1. 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!

  131. 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.

    1. 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!

  132. 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.

    1. Hi Charlotte: Congratulations on losing 20 pounds, that’s awesome! You are definitely on the way to achieving your goals – you can do this! ๐Ÿ™‚

  133. 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!

    1. 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!

  134. 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.

    1. Hi Jasera: Thank you so much for your comment and for sharing a bit of your story with us. Chris and Heidi would truly love to help everyone, but they’re not taking on new clients right now. Here’s a post that Heidi wrote specifically for teens, and I hope you can find some things that will help you develop healthy habits that will benefit you now and throughout your life! https://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. And here’s a link to their #1 transformation tool, and it can help you achieve any goal: https://heidipowell.net/8679. You can do this!

  135. 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.

    1. 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!

  136. 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

    1. 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!

  137. 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.

    1. 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!

  138. 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
    .

    1. 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!

  139. 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

    1. 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!

  140. 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

    1. 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!

  141. 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.

    1. 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: https://heidipowell.net/4514. You can do this! It’s all about taking those baby steps one after the other.

    2. 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.

    3. 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: https://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!

    4. 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.

    5. 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!

    6. 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” ๐Ÿ™‚ 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 ๐Ÿ™‚

    7. 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! ๐Ÿ™‚

  142. 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.

    1. 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!

  143. 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.

    1. 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!

  144. 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!

  145. 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?

    1. 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!

  146. 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.

    1. 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: https://heidipowell.net/10617), exercise when you get your doctor’s okay, and keep those promises to yourself (https://heidipowell.net/8679). You can do this! ?

  147. 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

    1. 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!

  148. 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!!

  149. 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

    1. 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!

    1. 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!

  150. 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?

    1. 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!

  151. 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?

    1. 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!

  152. 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

    1. 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!

  153. 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.

    1. 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!

  154. 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

    1. 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! ?

  155. 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.

    1. 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!

  156. 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!!!!

    1. Sorry I did say my english is not the best ๐Ÿ™‚
      Last line of the letter is ….
      Thank you, and I hope to hear from you.

      I realise the mestake after posting the coment.

    2. 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!

  157. 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!!!

    1. 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!

  158. 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

    1. 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!

  159. 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!

    1. 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!

  160. 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.

    1. 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!

  161. 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…

    1. 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!

  162. 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.

    1. 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.

  163. 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.

    1. 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: https://heidipowell.net/8978/pcos-and-carb-cycling-a-9-pound-dream-come-true/. I hope this helps – you can do this!

  164. 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

    1. 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! ๐Ÿ™‚

  165. 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:)

    1. 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. ?

  166. 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!!!!

    1. 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! ๐Ÿ™‚

  167. 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!

  168. 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

    1. 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!

  169. 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.

    1. No, each post has to be approved, so it doesn’t show up until it’s been approved. ๐Ÿ™‚

  170. hello ๐Ÿ™‚
    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?

    1. 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!

  171. 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!

    1. 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! ๐Ÿ™‚

  172. 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

    1. 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!

  173. 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:)

  174. 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:)

    1. 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: https://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!

  175. 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

    1. Hi Ruth: Thank you for your comment and for sharing a bit of your story. I’m so sorry for all you’ve had to deal with and are dealing with, and I can’t imagine how difficult this all is for you. Here are a couple of posts that might help you know where to turn to for help, as well as hopefully offer you some hope and support: https://heidipowell.net/5771/eating-disorders-the-ugly-truth-of-the-skinny-fixation/ and https://heidipowell.net/9818/overcoming-an-eating-disorder-a-journey-to-health-healing-and-happiness/. And remember, reaching out for help is a definite sign of strength! You can do this – we know you can! *Hugs*

  176. 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

    1. 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!

  177. 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 ๐Ÿ™
    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

    1. 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! ๐Ÿ™‚

  178. 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

    1. 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!

  179. 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

  180. 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

    1. 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!

  181. 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!

    1. 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!

  182. 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?

    1. 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!

  183. 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

    1. 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! ๐Ÿ™‚

  184. 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!

    1. 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: https://heidipowell.net/8679. You can do this!

  185. 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. ๐Ÿ™‚

  186. 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?

    1. 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!

  187. 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!

    1. 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!

  188. 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!

    1. 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.

  189. 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?

    1. 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!

  190. 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!!

  191. 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.

  192. 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.

    1. 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!

  193. 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

    1. 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: https://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!

  194. 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

    1. 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.

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

  195. 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 :).

    1. 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!

  196. 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.

    1. 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!

  197. 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?

    1. 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: https://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!

  198. 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

  199. 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!

    1. 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!

  200. 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?

    1. 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!

  201. 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

  202. 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.

    1. 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!

  203. 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. ๐Ÿ™‚
    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! ๐Ÿ™‚

    1. 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: https://heidipowell.net/5137/weight-loss-maintenance/. You can do this! ๐Ÿ™‚

  204. 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

    1. 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!

  205. 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.

    1. 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!

  206. 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 ~

    1. 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!

  207. Thank You ๐Ÿ™‚ for replying and for those links they are really going to help me on the weight loss journey and thank you for the encouragement ๐Ÿ™‚ xxx lots of love from Ireland ๐Ÿ™‚ ๐Ÿ™‚

  208. 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 ๐Ÿ™‚
    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 ๐Ÿ™‚

    1. 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: https://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: https://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!

  209. 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!

    1. 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! ๐Ÿ™‚

  210. 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

    1. Hi Lindsay: Thank you for your post! If you’re interested in trying carb cycling, I’d start with the Fit Cycle (https://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!

  211. 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

    1. Hi Lily: Please see my reply to your comment – and we do believe in you! ๐Ÿ™‚

  212. 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.