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, 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.
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. 🙂
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
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! 🙂
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
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!
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.
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
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. 🙂
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.
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
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.
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!
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!
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!
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??
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! ?
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!.
Hi Breann: Congratulations on your new baby girl! 🙂 All of the tools you need to achieve your goals are in this post. Be sure and check out all the links too. Step #1: Make and keep that first small, simple promise to yourself. Step #2: Choose a carb cycle. Step #3: Go! You can do this! 🙂
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 .
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!
HI MY NAME IS SIDNEY MICHEAL SMITH I WANT TO LOSES WEIGHT I NEED HELP
Hi Sidney: All of the tools you need to begin and achieve your transformation are in this post! You can totally do this! 🙂