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! 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!
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! 🙂
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).
Hi Debbi: Thank you for your comment, and congratulations on the upcoming wedding. 🙂 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!
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
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! 🙂
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!
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!
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.
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!
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!
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! 🙂
i just have my first baby it hard to loss my baby weight
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! 🙂
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
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! 🙂
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
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! 🙂
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
?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!