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
Namaste Chris & Heidi,
Myself Supriya from India. My height is 155 cm and weigh 95 kgs. I have been watching your Program over you tube and its given me a hope to anyhow squeeze out time from my schedule and work out. I was earlier following GM Diet and reduced about 3 kgs in 15 days. But without work out it would not help.
It is my request if you could provide a diet and exercise plan for vegetarians like me.. Really need your help. My target is to lose 15 kgs in 1 month. Exercise 6 hours a day. Please guide.
There is a complete nutrition and exercise program in Chris and Heidi’s book, “Choose More, Lose More for Life.” Everything is outlined for you in the book, including vegetarian options. Get the book, choose a carb cycle, and you’re on your way! For the carb cycling basics, check out the links in this post. You can do this!
Any experience with post menopausal people? I have a large amount of belly fat despite being very active. I have been trying to lose weight but am beyond frustrated. I have pretty much given up since my scale won’t ever budge. Would carb cycling help me to lose weight. I am 5’7 and 180. I was once a skinny person but now am no longer. I hate how I look and want to improve. Help?
I agree seems harder as we get older. I wish you success and know you will do it. I too am working on myself. I always say to myself “That I am a work in progress”. Good luck and success! You will do it…
Hello to you – love, love, love you and your show! I have been the caretaker of my family and elderly parents for years, leaving no time for myself. Classic story- while it was always a reason it was also my excuse. Now my folks are gone, my kids are older and now I want to get my body back. Problem is, I am dragging my feet terrible and the clock is ticking to surprise my military son who is getting married this November. He has always been a cheerleader of mine, knowing how badly I want to be healthy again – I am at 215 and 5’6″ – He has always been health “nut” and doesn’t understand my struggles -food addiction, no ambition to make it better, but yet sees me watch your shows, and others like it, subscribe to several health magazines, etc….but just don’t connect the dots for more than a few days…. ugh!!! I get frustrated just thinking about it! lol! All the different types of programs, pills, books, etc…. I really want to surprise him and myself really by getting healthy and making us both proud. I currently work a 50 hour week and have for 15 years now, and don’t see that changing anytime soon, again – reason/excuse – both….. help, any words of wisdom, your no nonsense style is maybe just the kick I need! Also, thank you for all you do!!!!!
Hi Carla: Congratulations on your son’s upcoming wedding – that is so exciting! All the tools you need to begin your transformation journey are in this post. Pay special attention to the part about promises – these truly are the key to achieving any goal. Choose a cycle, make that first promise to yourself, and you’re on your way! And remember, you can change cycles at any time. You can totally do this!
In 2008 I had gastric bypass surgery. At my highest I weighed 407lbs. After surgery I quickly lost 217lbs. I maintained that for a few years but old habits come back and I started putting weight back on. While I was pregnant and after having my daughter I gained A LOT of weight – I am back up to 326lbs. In 2009 I met and married my husband. At his highest he weighed around 360 and when we met he weighed around 140. He also had a gastric bypass in 2005. He now weighs 220. We both realize that we need to change. We need to lose weight. We want to be healthy for our children. The problem is, we have no clue where to start or what to do or how to stick with it.
Hi Amber: This post is exactly where you start! Everything you need to know and do is in Chris and Heidi’s carb cycling program as outlined in this post. As with any nutrition and exercise program, please discuss this program with your healthcare team first, and then follow their recommendations. You both can do this!
Hi Heidi and Chris,
My name is Jackie and I am obese. I have had gastric sleeve surgery and lost about 70lbs. I’m still so far away from my goal. I sit back and I realize that I don’t know how to do for myself. I never have put myself first. As a mom of 3 and married to my high school sweetheart my life revolves around them. I will not be successful until i can learn to put me as a priority. Help me. Please. I need someone to teach me to train my mind to take care of me. My family needs me and i want to be the best me and the healthiest me i can be. I’m full of good intentions but lack consistency and discipline. I need to be reprogrammed I feel so helpless. Help me find the fit me underneath this cushy body.
Hi Jackie: Thank you for sharing your story with us. Chris and Heidi would love to help you personally, but they are not taking on clients due to everything they’ve got going on right now. I do hope you understand. However, this post is a great place to start on your own transformation journey – it outlines their complete carb cycling program, and it’s the same program they use on the show. You can totally do this! And please discuss this program with your healthcare team first, and then follow their recommendations.
Chris and Heidi,
When I remember, I try to watch the show. I?m amazed at the transformations. I?ve heard it said that, asking for help is difficult. Asking for help from family, is even more difficult. Some backstory first.
When I graduated high school, I was 19 years old, about 5 foot 8, and approximately 150 lbs. I looked younger than my actual age (I still do). Over the next 32 years, I?ve gained about 85 pounds, to reach approximately 235. Sometimes in pictures, to me anyway, I look like I have a triple chin. During the 32 years of weight gain, most of it was eating too much. Part of the reason for that: My father passed away in July of 1997. It was a ?comfort? when I ate food at times other than meal time. The extra weight has magnified chronic knee problems. There are times when, go up or down a flight of stairs, I almost out loud in pain.
For about the first six months after my father died, I was upset about what happened the night he died. At the time, I was volunteering for a different local fire department. I was getting ready to leave my parent?s house, to do my weekend duty at the firehouse. My father and I had a stupid argument, and within about an hour, he had died. That doesn?t bother me much anymore, but I still miss his wisdom and his ?just being there when I need him?.
Unfortunately, since January of this year, things have gotten much worse. At the end of January, I was getting ready to leave my Mom?s house on a Saturday night. I heard a noise, turned where I thought it was coming from, and something didn?t seem right with my Mother. In less than 30 seconds, she was having symptoms of a stroke. That was confirmed, a little while later, at the hospital. Ever since then, she has been making slow steady progress, but it has been very hard for me. I usually go to her house for the weekend, and now she?s not there. It pains me to see her the way she is. I actually only have seen her twice, because she is in rehab, which is about a 4 plus hour drive from where I live. I hate to admit it, but the last time I did see her, I wanted to walk out of her room 5 minutes after I arrived.
While I don?t need to lose 200, or even 100 pounds, I do need to lose a significant amount of weight. My ultimate goal is to get to about 160 to 170 pounds (about a 65 to 70 lb. loss). At the very least, I?d like to lose about 35 pounds to get to 200. For a short period, several years ago, I did Weight Watchers. I was losing about 1 to 2 pounds, every other week. Not great, but I was making slow progress. However, something caused me stop, and soon gained the weight back (and then some). I don?t know what it was, but I?ve never joined another program since then.
I don?t make a large salary. In fact, I live paycheck to paycheck. I?m asking for help in trying to lose weight again. Healthwise, I really need to do it. I?m borderline Diabetic, I have high blood pressure, and high cholesterol. While the last two are not serious, my family history requires I keep close tabs on both.
What I?m looking for, is something inexpensive, and easy for me to do with minimal supervision. However, because I?m Jewish and keep kosher, it could pose a challenge. Some kosher food, is not helpful when losing weight. It has to be prepared, according to kosher dietary laws, with something that might affect how much weight you lose.
If I could get to my ultimate goal weight, I be able to do the New York Marathon again. I had tried it several times before; however, since I?m not in great shape, I was only able to walk the 26.2 miles. I set a long term goal, of getting in shape, and running the entire distance. I?d even wait into my 70?s to do it.
Any help, either of you could give me, would be greatly appreciated. Thank you for your attention.
Hi Jonathan: Thank you for sharing your story with us. I’m so sorry to hear about your mom and dad, and I can’t imagine how difficult this all has been for you. All the steps you need to begin your transformation journey are in this post, so choose a cycle, and begin today! And please discuss this, or any nutrition and exercise program with your healthcare team first, and then follow their recommendations. Another helpful hint: Pay special attention to the part in the post about promises – these truly are a key to achieving any goal. Here’s the link to learn about promises for your convenience: https://heidipowell.net/8679. You can do this – we know you can!
Hi Heidi: Wow…my weight loss journey is stalled. I have a good 60 pounds to lose. I eat right..too much but right..this I can handle. I work out properly at a gym 5x a week. I say properly because I have 4 herniated disks…..So I can carry huge products from Costco, but if I sneeze wrong or turn while drying my hair…watch out! At the gym I do 30 – 45 min of non pounding cardio..sweating nicely..then on to stretching of legs & stretching on a back machine…then either upper body or lower body…ening with abs and stretching from PT. 32 oz of H2O & home I go…….then oatmeal, or egg whites & fruit, coffee, vitamins & more water. Sounds great right….well this works for about 1 month, then I see some results & that is when my back says “Oh no…gotcha!” Now I am on meds for a week, then baby steps to the gym the next week…..so a vicious nasty cycle….I never can really make any headway. it is so upsetting. I am the poster child for nutrition & exercise but my body wants to remain fat! Believe me…60 pounds will NOT make me skinny, just healthy and happy. My trainer, who is really excellent suggests a nutritionist……HELP.
It sounds like you’re on the right track. I’d suggest you discuss Chris and Heidi’s carb cycling program with your healthcare team and then follow any modifications they might recommend for you back issues. They are best equipped to help you since they know your exact issues and can work with you on a one-on-one basis. And remember, a huge part of weight loss is nutrition, so even when your back isn’t cooperating, you can still work toward achieving your transformation goals. You can do this!
My current weight is 272 Ib and my height is 5 ft I have already made a meal plan where I have low and high crabs days and that I will not go over 1200 calories. But the thing is how much sport should I do I mean is 1 our in the day enough 6 times in the week? Or should I do more? Hope to hear from you I love the programs and it help me now to do all these changes in my life.
Hi Jaloe: Chris and Heidi recommend women eat 1200 calories on low carb days and 1500 calories on high carb days, so that might help you also. As far as exercise goes, they recommend regular strength training, just remember to not work out the same muscle groups two days in a row. And in their carb cycling program, they recommend up to an hour of cardio 5 days a week (Monday-Friday). If you’re interested, their entire exercise and nutrition program, along with daily schedules, is in their book, “Choose More, Lose More, for Life.” We wish you the best!
hello i have been following you guys for a while, i like it very much, the goal is long term and not just quick weight loss.
i have been overweight all my life, never remember being thin, didnt stop from playing though, football (soccer), hockey, basketball, played them all, always been flexible and have been able to move around.
im 26 now and now its not easy to be as flexible, i have just a few years till the mtabolism aslo starts getting tough, the problem i discovered two years ago was that i have thyroid and high uric acid, whick requires medication and to cut protiens from my diet, i have lost some weight in the past, its been very gradual but its been permanent.
i have given myself a chris powell goal of 50 pounds in 6 months, i really want to achieve that, would like some tips, on workout, calorie intake, just anything u can think on top of your head, just looking for some advice.
Hi Parikshit: You have some awesome goals, and all the steps you need to achieve them are in this post. One thing: With your health issues, please discuss this program with your healthcare team first, and then follow any modifications they recommend. You can do this!
Hi from Slovakia 🙂 I m a mother of one month old baby boy and I need to do something with myself.
I want to ask ( Heidi like a mother ) if the carb cycling is safe during the breast feeding.
Sorry for my english 🙂
Have a nice day.
Tina
Hi Tina: Congratulations on your new baby boy – that’s so exciting! Here’s a link to a post on this blog that outlines Heidi’s breastfeeding nutrition program: https://heidipowell.net/2275/q-a-carb-cycling-while-prego/. Hope it helps!