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
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.
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! 🙂
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
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!
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
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
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! 🙂
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.
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! 🙂
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
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! 🙂
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
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! 🙂
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
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! 🙂
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
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! 🙂
u have to pay for it
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.
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!
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! 🙂