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
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!
Hi Sandy: Here’s a post that can definitely help. It’s our #1 transformation tool! https://heidipowell.net/8679 You got this! 🙂
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.
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!
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!!
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!
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
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! 🙂
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
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! 🙂
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
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! 🙂
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?
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! 🙂
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
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! 🙂
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.
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.
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!
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
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.
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!
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?
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!
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.
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.
I was wondering about losing weight. I’m 5’10” and weigh about 250Lbs
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! 🙂