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