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 need some help with my 16.5 year old daughter she is over weight she is right at 500 pounds any suggestions
Hi Roberta: Heidi has a post about helping teens develop healthy habits: https://heidipowell.net/7201. The post has some great tips for both teens and for parents of teens. And the best thing you can do is be an example of healthy living for her!
I’m desperate to lose weight. I’m 56 years old. I weigh 268 and creeping towards 300 since menopause. High blood pressure. I’m going to die if I dont do something. I want to be around to play with my grandkids and watch them grow up.
Hi Lisa: Our best transformation tools are in this post! Begin today by making and keeping that first small, simple promise to yourself. And please discuss any nutrition and exercise program with your healthcare team first. You got this! 🙂
I really need your help i know that i am over weight o am 5’4″ and weight 191.5 lbs i do go up and down but i know that o am stress eating and just need to ne healthy please help me to get healthy and stay healthy threw weight loss o am soooo tired of people criticizeing me and laughing at me
Hi Anntoinette: Chris and Heidi’s best transformation tools are in this post, so begin your transformation today by making and keeping that first small, simple promise to yourself! It really is all about making and keeping those promises. You got this!
Hello Heidi and Chris my name is Jacqueline and I?m writing on behalf of my 25-year-old daughter who has been fighting and battling obesity all of her life she has lost all the self confidence in herself her health is not at its best and she?s afraid to get on the scale because of her weight gain there?s times where she feel don?t nobody want her and she had no confident could you please please reach out and help my daughter Transformation..we live in the Miami area pleAse help..
Hi Jacqueline: Thank you for telling us about your daughter! Since Chris and Heidi aren’t taking on clients, they’ve made their top transformation tools available for all of us to use in this post! Have her read about promises and then make and keep that first small, simple promise to herself. That’s her first big step towards achieving her goals! She’s got this!
Dear Team Powell,
I’m from Singapore. Sincerely from my heart, I am gaining so much weight from depression. People called me bad names and easily pick on.Going to the gym is expensive. Knowing that by losing weight by myself It ain’t gonna work. Im in need of yur dedication and motivation. Watching your shows really motivates me but is still not enough. If only you can help me change. I need your coaching. I hope this message will pass to Heidi and Chris.
Hi Seri: Thank you for your comment and for sharing a bit of your story with us. You can begin your transformation journey today with the tools in this post! They work! Begin with making and keeping that first small, simple promise to yourself, and you’ll have taken a big step on your transformation journey! You got this!
Hey Heidi and Chris!
My name is Kathryn Smith, I am 21 years old. I live I Reno, Nevada. All my anxiety/fear/worry/and stress started to get worse last year because I lost both of my Grandfathers and 2 of my great Aunts, one of whom I was really close with. I am hurting so bad and do not know where to turn!! I am not an over weight person, but would love y?alls help. I suffer from anxiety and stress, and believe that working out and learning how to eat right would help relieve some of that. I have seen y?all?s show, and I so love how you guys are so dedicated to helping any person no matter where they are in life. I don?t want to be on TV, but would love to start my own journey to a healthier me. If y?all could please let me know if there is anyway I can get help form y?all, that would be great!! Love y?all!!!
Kathryn Smith
Thanks again!!!
Hi Katie! Thank you for your comment, and I’m so sorry to hear about the loss of your grandfathers and great aunts. That has to be so hard! All the tools you need to begin your transformation journey are in this post, and I’d begin today by making and keeping that first small, simple promise to yourself. It sounds so simple, but these promises are truly the key to achieving your goals! You can totally do this!
Hello Chris and Heidi my name is Janice Smith and I’m consider by my doctor of being obese. My doctor’s repeatedly said I’m a candidate for Gastric by pass surgery. First, before I had children my weight was 170 pounds and height 6’1 let me say all my children are 10 pound babies at birth. In 1983, my son weigh 10 pds 9oz, after giving birth I weight at 165 pds. In 1994, my second son weight 10 pds 4 oz, and last in 1998, my daughter weigh 10 pds, 4 oz. After having the last two children I had weigh in October 2002 ,407 pounds I was devastated my life flash before my eye’s. After hearing from the doctor in 2002, I learned I had gestational diabetes. In November 2002, to April 2003, I lost 100 pounds. In January 2018,I weigh 375 and in January 2019, I weigh 330. Now I weigh 330. I had a TIA in December 2016,and in December 2017 I had congested heart failure. I need to lose 130 to get to my life time goal of weighing 170. Please help! It’s more to my story please, please help! I see how Chris worked with the contestant on the show. I can work out. What I won’t do is get weight lost surgery nor give up. Will you help me Chris and Heidi?
Hi Janice: Thank you for your comment and for sharing your story with us. You can get our best transformation tools and tips in this post: https://heidipowell.net/9060. And please discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You can begin your transformation journey today by making and keeping that first small, simple promise to yourself (the post talks about promises), and you?ll already have taken one huge step on your transformation journey! You can do this! ?
I am at 195 lbs wow I’m 5ft 6 in and 58 yrs old I have been learning your program for over a year ordered your products including the app. and have not lost a lb. I need to lose 50 lb. Im in Scottsdale.How can I meet up with other transform members to become more accountable,and be more involved.My son did your program because i gave him your books.He looks awesome.I want my kids to be as proud of me as I am of them. I wanted to try this program and didn’t need it really till now.I met Cris at Greenbaum surgical center when he was with David Smith. I believe it works I need more guidance for me.I believe I eat to much proteins.I know I don’t sleep well do to the fact that I work all the time usually 128 hours a week(not a typo) I am a care giver on nights and weekends and a 40 hour a week job. I drink a lot of water not always a full gallon.I drink coffee,tea and No sodas. I need balance.
Hi Bea: You definitely have a lot going on! You might be interested in our one-on-one coaching program, and you can learn more about it here: https://transformhq.com/champ-within-coaching/ We also have an awesome Facebook group for app users where you can associate with those with the same goals you have: https://www.facebook.com/groups/408140389542736/?ref=bookmarks
Neicie, Hi I am 52 years old I am 5’2 and overweight I have tried exercising and dieting and also my Breast in DDD. I have gotten to the point were I don’t even want to look in Mirror or go shopping. I am very active I work and walk everyday. I used to be very outgoing and now I am not. My cousin ask what happen to my swag and my dental situation. I would like to loose the weight also would like to have a complete makeover. I became a Mother and I focused so much on my Daughter I loss myself and my Life. I do for everyone and now I feel I would like to better my Health , My appearance. I have always been heavy and my weight goes up and down. I have never been Married and be happy and I feel if I look better I can do more things. I was watching your show and I told my Sister I would love to go and be a participant. I know the chances not good but at least I can say I Tried.
Hi Jeneice: Thank you for sharing your story with us! Unfortunately, the show was cancelled a few years ago, but you can begin your transformation today with the tips and tools in this post! Your first step is to make and keep that first small, simple promise to yourself. You can totally do this! 🙂
I am 52 years old and look like I am 70. I am very unhappy and just need some help.
Hi Gladys: You can get our best transformation tips and tools in this blog post! Begin your transformation journey today by making and keeping that first small, simple promise to yourself. You got this! 🙂
Hello Chris Powell,
My name is Alexis Cade and I am 48, soon to be 49 next month on September 27th. I am 290 pounds…
I have been battling with my weight for 20 years; I will loose 40 or 50 pounds and gain that back plus 10 more. Just can not seem to keep it off. I was diagnosed with Myasthenia Gravis (auto-immune neuromuscular condition that affects the muscles) in 2008 and recently received a diagnosis of type 2 diabetes. Even with a good medication regimen, I still face muscle weakness challenges that sometime keeps me from working out consistently. The irony is thar weight loss helps the symptoms. I have a goal and a necessity to loose 140 pounds. At my height of 5?6? that will bring my BMI down to normal.
Chris, I NEED YOU TO HELP ME PLEASE!!! I?ve seen your show and it has inspired me to get my life, my husbands affection,
and my body back!! I am willing to do whatever it takes and everything you challenge me with to be healthy: body, mind, and spirit! So for my 50th Birthday, I would love it if you could come and help transform me.
Signed,
Alexis
Hi Alexis: Thank you for sharing your story with us! You can begin your transformation journey today with the tools in this post. I’d begin by making and keeping that first small, simple promise to yourself, and these promises will add up and you’ll see progress on your transformation journey! You got this!
I’ve been watching Extreme Makeover lately and I’m so glad that I found that channel so I can continue to be inspired. The stories are amazing and inspiring and I truly feel that by eating healthier and exercising, people will be able to live longer, fuller lives. I’ve tried so many diets and tricks that I’ve seen on Pinterest with hardly any results but I know I need to make more real changes in order to reach my goal. Mostly for health reasons and obviously so I can feel better about myself. My goal is to lose 20-30 lbs. I’m 5’4 and weigh about 160 lbs but I can do better than that. I’m ready to see improvement in my blood sugars, etc. So many reasons to get healthy. Maybe even find love again but most importantly, to be around for more grandchildren. I only have 1 at the moment and because I’ll be 52 soon, I want to stick around a lot longer to see my other future grandchildren and watch them grow. Time has gone by too fast and I believe we can all make goals and achieve them. Best of luck to everyone who has reached this website for a reason.
Hi Rose! You can totally do this!
Do you guys still do extreme weight loss I am really struggling in so many ways am at high risk for high blood pressure both types of Diabetes. Along with high Cholesterol. I need help
Hi Lance: Unfortunately, the show has been cancelled, but Chris and Heidi have shared their #1 transformation tools in this post! Just be sure and discuss any nutrition and exercise program with your healthcare team first and then follow any modifications they might recommend. You got this!
Good day Heidi (hehe and Chris),
I’m also from South Africa and would like to know how to REALLY loose belly fat and all the stubborn fat that has been accumulating around the hips, buttocks and thighs and in the legs, over the years. Is it best to loose some of the fat first to have a “lighter” body for exercise, as it feels like I put a lot of strain on my heart when I want to exercise with this amount of weight. I don’t want to use the quick fat burning tablets or any other fad diet to loose it quickly, I need to find the correct solution and not all the things that is so misleading on the internet and in the shops. Sometimes it gets so confusing as there is so many things to choose from, but how would l KNOW which is right for ME. I’ve learnt that forgiveness of others can really help to break the cycle of emotional abuse, even if it was just something small that influenced me as well as self forgiveness regarding the lies we believe so quickly. Also the resentment with regards to the loss of a loved one, which also triggered memory and all of these things that lead to emotional eating. I feel that once this is been addressed and dealt with, the next step would be to physically do something. Thanks for all the amazing inspirational seasons of Extreme Makeover: Weightloss Edition (even though I’ve been wathing some of it on your channel more than once), as well as your new episodes and clips on social media. Hoping to hear from you / Team Powell soon. Keep well and God Bless!
Hi Reinette: Thank you for your post! You can get our best transformation tips and tools in this post, and I’d begin with making and keeping that first small, simple promise to yourself. You got this!
Hi, Heidi and Chris Powel.
I just want to know if you can give me advice?
How can I loose weight while I am working?
I work from 8 am to 17pm.
How can I eat healthy? What meals can I prepare for my lunch time that is healthy. Can I make a protein shake or something?
I would like to hear from you.
Kind regards
Louise de Jager
South Africa.
Hi Louise! There are some amazing tools in this blog post, and you can get more info about putting your meals together in this post: https://heidipowell.net/4514 You can totally do this!