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’ve been doing carb cycling for about a mth now but have some questions. I know you say to eat within 30 mins of waking up but I get up @ 4:15 to get to the 5:00 AM Crossfit class and puke if I eat that early. I usually drink some of my protein shake on the way in and then finish it as soon as I’m done. I haven’t lose any weight and I’m wondering if I should be taking in more calories than the 1200-1500? Can you please help me. To see what I’m doing wrong so I can start loosing weight.
Brandy
As far as eating and working out, it’s best to do what works best for you. Some people can eat something before working out, and others can’t. And I’d stick to the calorie recommendations, but double check to make sure you’re getting all those calories, and that you have a calorie deficit every day (you burn more calories than you take in). Make sure you’re drinking all your water too, and doing a slingshot week every 4th week. You can also change carb cycling anytime you want, so maybe give a different cycle a try? And be patient – it sometimes takes our bodies a bit of time to adjust to a new way of doing something. You can do this!
Hi Heidi,
I am a big fan of you, Chris, and Extreme Weight Loss and I’ve been trying to find a way to contact you two lately. I am not qualified for the show, but I would love to talk to you and Chris someway, somehow, even if it’s not directly face to face.
I’m 34 years old, born and raised in Houston, Tx. I’ve been considered big my whole life except MAYBE my freshman year in High School. For being an Asian American, I am considered overweight and “BIG” to my relatives, and it is difficult being around them sometimes. I started back in November 2014, and my weight was around 299 LBS. I’ve never reached 300 LBS in my life, so I wanted to make sure that doesn’t happen. I had a personal trainer and was working out 4-5 times a week. I’ve lost around 40 LBS in 3 1/2 months, I was feeling great, confident, and nothing could stop me. I weighed 253 LBS and went from 36% Body Fat to 26% Body Fat; I lost around 1-2 inches around my waist and went from a size 42 to a size 38 in pants. BUT by March 19th (my birthday), I started back to my old habits. I was not being smart on my nutrition, eating fast food again, started drinking alcohol with friends over the weekends, I wasn’t dedicated to my workouts, and I skipped going to the gym and canceled sessions with my personal trainer multiple times.
I recently discovered that I have Adult ADHD or ADD and it has answered many questions in life, especially with my struggles through school, work, and social life. The only issue is that when I am interested in something, I am focused 200%, but I get bored easily. Once I am bored, I will stop doing whatever it was, and not look back unless something has piqued my interest Tonight’s episode was great and I loved Kelli Poles story; it was not about her weight loss journey, but her journey from loneliness. I can relate to Kelli’s story, but I will not go into details about that. Let’s just say this episode has piqued my interest in getting back on track with my health and transformation.
When I was working out, I was strength training and would do my cardio at least 3 times a week. FYI – I hate cardio… I was lifting weights and each day was 2 muscle groups: 1.Chest/Triceps 2.Back/Biceps 3.Legs 4.Shoulders – At least 30 minutes of cardio before each workout, except on leg days. I was doing less rest periods between sets to fulfill my cardio.
I have Chris’s books “Choose to Lose” and “Choose More, Lose More for Life”, but have not completed the two books, because I’ve lost interest. I’ve never really dedicated to Carb-Cycling; I tried it for a week and I can tell the difference between the two on how I feel during my workouts. When I was dedicated, I was reading up on Strength Training, Muscle Building and Fat Loss.
I would like to ask a few questions about my weight loss journey:
1. I haven’t worked out and watched my diet since March, but I’m still at my current weight of 253 LBS. Why would that be? I feel like I’ve gained weight, but the scale says otherwise. This could be another reason why I probably didn’t get back on track….
2. For being the first generation born and raised in America, it is tough to avoid home cooked meals, especially around dinner time. I honestly don’t know what the nutritional facts are, and it is hard to have my family, who are cooking these meals, explain what ingredients are put into these meals. Have you and Chris dealt with a client, with a multicultural background, who had similar issues at home? How did he/she work around this?
3. How can I make things more interesting in my workouts, nutrition and life in general? My whole life I’ve tried to lose weight or learn something new, and I would just quit because I wasn’t interested anymore. I would get bored of eating the same meals, same workout routine, etc…
My goal is to see my weight in the 100 LBS group and get into that single digit body fat percentage. Any help, suggestions, or recommendations would be greatly appreciated.
Regards,
Paul
Thank you for sharing your story with us! Let’s get you some answers to your questions: 1. Your weight could stay the same if you’re eating as many calories as you’re burning, or any muscle you gained while working out has turned to fat. Have you taken any measurements? Those are really important, because they can often tell us about changes that aren’t reflected on the scale. 2. It can be hard to stick to your eating plan when you’re eating with family/friends and/or not cooking the food. Try and encourage your family to cook with lean proteins, fruits, and whole grains, and no matter what, do your best to eat healthy foods. Maybe offer to do some of the cooking? 3. Check out the link to the Promises post within this post – this is truly Chris and Heidi’s #1 tool for achieving any goal. Give it a try – what will your first promise be today? And to be honest, eating healthy and working out are not always fun for most people, so you’re not alone. 😉 You just have to decide to do what you need to do – fun or not. You can do this! Let us know about your progress!
Hello Team Powell I really am in need of your help! I’m a 17 year old high school student soon to enter my senior year. I’ve started my transformation to lose weight. I currently weigh 240lbs. I exercise, do my best to eat right, and even started the carb cycling, but things are just not working well for me. I go to the gym everyday hoping for success and I know it takes time, but it’s no happening in this time I’ve been doing it. I’ve always been overweight and it feels like every doctor has given up. I swim now and still don’t know why I’m not losing the weight. I wanted to enter the extreme weight loss show, but I’m not eligible yet. So I’m asking for help!
Hi Jessica: Thank you for writing to us! It sounds like you’re on the right track – you just need to tweak things a bit. Check out this post from this blog where Heidi talks specifically to teens and those with teens in their lives: https://heidipowell.net/7201/teens-and-healthy-body-image-its-not-just-about-the-pounds/. Keep exercising (shoot for 5 days a week for up to an hour if you can), make sure you’re incorporating strength training into your routine (check out Chris and Heidi’s 9-Minute Missions – they are awesome!), and eat healthy foods, like we do in carb cycling. You might meet with a personal trainer at your gym – many gyms offer a free training session. You can do this!
Jessica, have you ever had your thyroid tested for hypothyroidism?
Hi bro i am a big fan of you can you please tell me my idle weight please my weight Is 186 lbs and my height is 5’10 ft And i m 23 year old
Hi Bilal: Each person’s ideal weight depends on some factors, bone structure being one of them. It would be best to discuss this with your healthcare team and have them help you figure out an ideal weight range for you.
Hello I’m Valeria , I would like to know if the carb cycle have to do with eating high carbs one day and then low carbs the other day? Or is it high carbs one weeks and then low carbs the next week? I weight 200 lbs and I’m 18 yrs old and I really want to change my lifestyle before it’s to late.
Hi Valeria: Here’s another post from this blog that has an awesome graphic (as well as some other great info) that will answer your questions: https://heidipowell.net/4514. Happy carb cycling!
Heidi and Chris,
Please share your advice. I’m really struggling with losing weight. I have had so many disappointing things happen to me within the last 9 years and I have to show for it is another 80 pounds. I stand 5 feet tall so it’s hard on me. I’ve been really depressed and can’t find the motivation to go exercise. I tell myself all the time that after I get counseling I’ll start working out. But then I feel so bad about how I look, I just stay inside. No counseling, no exercising. Any advice?
Hi Josie: You’ll find all the steps you need to begin your transformation journey in this post. If you’re struggling, try making and keeping that first promise to yourself. This is a huge key to achieving any goal! Maybe your first promise could be to simply move your body (exercise of some sort) for 5 minutes today. You can totally do this! Just make and keep that first promise, then another one, and you’ll be on your way.
say something nice
hi God bless yor people for let as have hope that we can lose weight
HOLA LA VERDADA NECESITO LA AYUDA . Realmente necesito su ayuda para perder peso .. l s?lo yo el que tiene sobrepeso n grasa! No me siento seguA coNMIGOi mismA nunca m?s. Realmente me gustar?a si me podr?as ayudar POR FAVOR
(Traducido utilizando Google Translate) Mientras que Chris y Heidi le encantar?a ser capaz de ayudar a usted personalmente, no est?n asumiendo nuevos clientes debido a su apretada agenda de filmaci?n, otras obligaciones y joven familia. Espero que lo entiendas. Es por eso que han puesto todas sus herramientas – los mismos que utilizan en el programa – en este post para todos nosotros a utilizar para alcanzar nuestros objetivos de transformaci?n. Tome el primer paso hoy – hacer y mantener esa primera peque?a promesa a s? mismo – y te encuentras en tu camino! Puedes hacerlo!
helli Heidi 🙂
This is really hard for me, as I am contacting you in hopes for some guidance.. A little about me
My name is Catrina I am 25 years old and feel like I’m 70 most days. I am happily married to the love of my life and I am a stay at home mom to our 2.5 year old daughter. I’m 5’1 and weigh 204lbs.
Weight has always been a struggle for me especially growing up during a time of such criticism and pressure to be skinny. It wasn’t until my daughter that I developed hypothyroidism and my weight is at an all time high. I’ve been in horrible abusive relationships and always have been called fat.. My dad died when I was 13 and my mom blames me for his death and since then I’ve always kind of been alone and turned to food because that’s the only thing that doesn’t judge and has been there for me.. I’ve tried a bunch of diets and I never stick to anything. My daughter is getting to the age where she wants to go and do things and here I am not able to do much. Walking up the steps is a chore for me.. I’ve let myself go and just don’t know where to begin especially now with this thyroid problem. I’ve developed severe anxiety and depression also to the point where I lock myself away from the outside world because of fear of someone I know seeing me and judging me on my weight. On the occasion when I go grocery shopping I spend about 20 mins in the car crying because of fear and disgust I feel about myself. There isn’t a day that goes by where I don’t constantly think how gross I am and how there’s no help.. I’m reaching out to you as my last attempt in finding some direction as where to start.. I want to thank you for all you and your family do you guys are truly amazing.
Sincerely- Catrina
Hi Catrina: Thank you for sharing your story with us. I’m so sorry for all you’re going through, and I can’t imagine how difficult this all has been for you. The best place you can start to begin your own transformation journey is right here in this post. This post includes all the tools Chris and Heidi have made available for all of us to use to achieve our transformation goals, and they work! Your very first step is to make and keep a simple promise to yourself (follow the link about promises in this post) today. This is also the first step Chris and Heidi take with every person they work with. Then make and keep another, then another, and you’re on your way! You can totally do this!
I am a 28 year old first time stay at home mommy of my beautiful, and very hyper 16month old daughter Ileena. I have always been overweight as is most of my family but had always been active and was walking 2 miles a day to try to get healthy, but ever since I injured my ankles 6 years ago I haven’t been able to walk as long due to pain and sadly I’ve gained over 100 more pounds since then. Nobody ever believed in me to be able to lose weight, including myself. I heard about you and your husband on the Dr Oz show and I bought your newest book. I’ve never been so excited and actually believed I could transform myself into a healthier, more energized me! I hope my eagerness lasts and that I really am able to do this. It is sad at times and I don’t like me. I’m tired of pretending that I don’t want to sit down in a certain chair or ride rides when the real reason is I’m too big and won’t fit. I am actually 200 pounds overweight and currently weigh 330 pounds. it seems so overwhelming that I usually just feel trapped. I only wish I had the money to pay for your new Bod E shakes and drinks to boost me along with my transformation journey. I thank you for your awesome book and all the help you are doing to help make people healthy. Hopefully one day I can send in a before and after photo of myself. I can’t wait to lose weight and be able to run right along with my baby.
Hi Shannon: It sounds like you’re on the right track to achieving your transformation goals! Pay special attention to the part of the book about promises (and there’s a link to a post about promises in this post), and these will be a key to helping you on your transformation journey. As for the Bode shakes and drinks, while they are an awesome tool, they are not necessary to achieve your goals. You can still reach your goals by following the nutrition plan in the book. You can totally do this! (And we want to see those photos!). 🙂
Catrina, my name is Gabby and u r not alone. About 3 weeks ago I got slapped in the face with my weight. I am opposite of u. I am in denial, never did I see 270lbs. I can’t imagine how u feel because I am not a mother but if u need a friend I am here. This is hard!!!
U can call me any time 619-375-6008
Here is my first pep talk.
Take a minute every morning and look at your self in the mirror.
3 times tell your self I love you and we can do this!!!
Dear Chris and Heidi,
I absolutely LOVE your show! I really hope that you guys can help my aunt. She has 3 kids, she’s only 39, and whatever weight she’s at now, is unacceptable to be at at 39. She’s tried a lot of things to help her lose weight, but none of them seem to work for her. She was over at our house a little while ago and my mom told me that she didn’t know if my aunt would fit out the door. My aunt also wobbles when she walks. I want her life to be better and I know that you could help her! My grandma was on the phone with her earlier and told her “I’m worried about you not being here when your kids graduate.” I agree with my grandmother, she very well could pass before her 2 kids, who are somewhere between kindergarten and 2nd grade, graduate. Her other kid is a senior in high school. I’m not sure about what that family would do without my aunt. I know what it feels like to be without a parent. I lost my dad when HE was 39. He was definitely was overweight and he died of a heart attack. I was 9 at the time (I am 15 now). It’s not just my dad or my aunt that is overweight though. Most of my family members are overweight. It has always been that way. I love my family and I want them to be with me as long as possible. If you could help my family, I wouldn’t be able to thank you enough!
Sincerely,
Reagan
Hi Reagan: Thank you for sharing your aunt’s story with us. While Chris and Heidi would love to help her personally, they are not taking on new clients due to their heavy filming schedules, other obligations, and young family. I do hope you understand. But please don?t let her put her life on hold waiting for Chris and Heidi before beginning her own transformation. She can start today with the tools they’ve provided, which are outlined in this post you’ve commented on. Have her pay special attention to the part about promises – these are truly the key to achieving any goal. Chris and Heidi have also recently created the Powell Metabolic Program, where their Arizona team members provide not only clinical one-on-one coaching through her health insurance provider, but distance coaching as well. For more information, please visit http://www.powellmetabolics.com or call 480.378.3522. They are so excited to offer this new, more personal component to their transformation program! I hope this helps – she can do this!