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I am 6’4 and 230 pounds. How can i quickly lose weight and what is my ideal body weight?

Hello. I am struggling with my weight, and I wish to do something about it. What is my ideal body weight and what is a quick, effective way to reach it? Can you recommend me certain excersie routines and diets that would help me reach my goal. Thank you.

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9 Responses to “I am 6’4 and 230 pounds. How can i quickly lose weight and what is my ideal body weight?”

  1. A A said :

    im 6’1 230 pounds just change it all to muscle protein n weights

  2. Crikey a Wild Ski Bum said :

    weight it different for everyone, because muscle weighs more than fat

    there’s no way to lose fat fast. There are ways to lose WEIGHT fast, but not FAT. You can lose 2-3 lbs of weight a week by eating healthy (not NOT LESS, just healthier) and getting daily cardio exercise.

  3. Alex said :

    Since you are above average in height, you would need to provide a more detailed description of your particular body type. I am just below 6 foot with a more compact stature, almost 220 with a empty stomach. I’m not the picture of health but I dont consider myself overwieght to the extend that it limits me.

    In your case you may be muscular like me, which would mean that you would be fine at your weight. To lose it, especially with your type of metabolism, would require a lower-intake diet, perhaps reducing portion significantly, while also exercising maybe 1 or 2 hours per day. Concentrating on cardio and muscle building is to your preference.

  4. James said :

    im 6’2 and im160lbs
    bike ride everywhere
    try not to snack inbetween meals
    also if you start working out, your fat will turn to muscle and you will be big and muscular, then nobody will fuck with you

  5. David said :

    For your height, a weight of under 200 lbs would put you in the “normal” BMI category.

    Losing weight is simple: calories in must be less than calories out. This means eating less calories than you burn through normal metabolism and exercise. Don’t be fooled by diet schemes, etc.

    Eat a nutritious, balanced diet. Eat plenty of vegetables and fruits and whole grains, and avoid high-calorie foods like cheese, red meat, and junk food. Eat enough food to get the nutrition your body needs. A good target for your body weight is to eat around 2200-2400 calories per day.

    Exercise is also important. You can do anything that raises your heart rate for a while: run, walk, play a sport, swim, dance, have sex…anything! Just be active! Aim for 30 minutes of physical activity per day, and once you do this for a while, you will find it is much easier to be active for longer and longer periods of time.

    A nutritious diet and daily exercise will never fail you! Its easy!

  6. jeark said :

    Well if you dont want to spend money on a program and still lose weight listen to me. When you are losing weight, you should exercise and diet together.If you exercise without dieting, you will get bigger appetite, which will lead to increase of weight, or muscle growth. If you diet without exercising, you will become flabby and will have excess skin. When you are going on your diet I would say go with low carb (wheat free). The reasoning behind that is when you dont have carbohydrates in your body to use as fuel, your body will use fat as the fuel. Low carb means No pasta, pizza, bread and so on. Also, I suggest that you dont eat meals after 9:00PM. If you are hungry after 9, then its absolutely fine to snake on some veggies. People achieve great results with this plan. Depending on your initial weight, you can drop upwards from 20 pounds in 1 month. If you don’t eat wheat then you don’t eat all those sticky, fatty greasy foods and cakes, you don’t eat junk food, and you don’t eat biscuits. But diet is just the other half of weight loss. You must exercises. To lose weight, you should do what I like to call HITT. (High intensity interval training). What you do is warm up for 5 minutes, then switch the pase up to as fast as you can go, do this for a minute. After that, jogg for 2 minutes. Repeat this cycle for 5 times. Then take another 5 minutes to cool down and walk a slow pase. The reasoning for all the switch up is because after you are done with HITT you continue burning calories throughout the day. This doesnt have to be just for running, you can do this for any activity, just get yourself moving! Doing HITT would also help conserve muscle tissue. You should also workout (lift weights) every other day that you do HITT (workout 3 times a week at least). This will increase the amount of calories burned during the week and help you get nice and toned up while doing it. If you need a routine there are so many on YouTube to follow. However, please note that you need to consume protein throughout the week because when you workout or do HITT your body can also break down muscle tissue to use as fuel. To prevent this, all you need is to consume protein throughout the day. Also, make sure you eat 5-6 small meals throughout the day. This will keep your metabolism working. One more thing, make sure you go high carbohydrate once in a while, I would say every 2 weeks, just so you can replenish your body’s energy levels.

  7. scarlet said :

    190 pounds is ideal for you

    there are no magic diets just eat healthy and exercise regularly and you will not only lose weight but actually keep it of

    if you go on some quick fix diet you will put it back on if not more ill bet you a million pounds on that

  8. cyn_texas said :

    According to BMI charts, you should weigh less than 204.

    You can lose more body fat eating protein & fat (don’t eat protein alone) than not eating AT ALL. To lose weight fast, eat all you want, but nothing but meat, eggs, healthy oils, mayo, butter & half an avocado a day (for added potassium). Keep the calories high & the fat percentage high, at least 65% of calories. Green vegetables & some cheese will continue weight loss but at a slower pace.

    The first week is just water weight but fat is lost thereafter if you keep your calories high enough. Otherwise the body will strip it’s own lean tissue for nutrition. Although that may look great on a scale it will make it MUCH easier to accumulate fat in the future (since all that pesky lean tissue burning up calories will be gone). The body won’t release fat stores if you lower calories below what it needs. It will slow metabolism to compensate & store every spare ounce as fat. If you continue lowering calories, it will continue lowering the set point, til it can survive off nothing & store fat on anything. The body will only release it’s fat stores if it knows there is plenty of nutritious food.

    Eating carbs while trying to lose body fat is terribly inefficient. When in glycolysis (burning glucose as fuel) you have to lower your calories (which slows your metabolism) & exercise heavily to deplete your glycogen stores before burning body fat.

    The core of Atkins program is converting the body from glycolysis (burning glucose as fuel) to ketosis (burning fat as fuel). Dietary fat levels need to be at >65% of total calories, if not, the body will still remain in glycolysis by converting 58% of excess protein into glucose (via gluconeogenesis).

    It takes minimum of 3 days to convert a body to ketosis, (but only one bite to convert back to glycolysis). People feel sluggish the first week but most feel better than ever thereafter.

    Simple carbohydrates (sugar, flour, bread, cereal, pasta, potatoes, rice) trigger insulin which can store the calories eaten into fat. The more protein the more the fat burning hormone glucagon is released. The more carbohydrate the more the fat storage hormone insulin is released.

    Simple carbs are addictive & can be disastrous to health. The best way to break the addiction is NO carbs for 3 days. Make a huge batch of deviled eggs, eat one every time you want “something” – have huge omelets with bacon, sausage, peppers, mushrooms & cheese. Pork chops smothered with peppers, mushrooms & cheese – pork rinds & dip or tuna/chicken/turkey/egg salad – steaks – a huge sugar free cheese cake. Eat so much you won’t feel deprived of anything. By the 4th day, the addiction will be gone & you can start making healthy choices.

    High insulin levels promote inflammation, weight gain, hunger & unbalance other hormones. Controlling insulin levels will balance out other hormones & allow human growth hormone (HGH) to be produced naturally so lean muscle will be gained even without exercise. Any exercise will greatly increase muscle mass with high HGH levels.

    Ground flax seed (2 Tbsp) 1/4 cup water, artificial sweetener, mix in a raw egg – let sit 10 min. to absorb liquid, put some cream cheese in the middle & nuke 2 minutes. Suggested for daily fiber needs.

    The first 2 weeks eat several cups a day of (mostly) lettuce & celery, cucumbers, radishes, mushrooms, peppers & more variety of vegetables thereafter – add 5 grams per day additional every week (20 grams day first 2 weeks, 25grams 3rd week, 30grams 4th week etc) til you gain weight, then subtract 10grams. That will be your personal carb level (everyone is different & depends on how active you are.)

    Start with meat, fats & salads for 2 weeks and then slowly add in more green veg, wk4 fresh cheeses, wk5 nuts & seeds, wk6 berries, wk7 legumes, wk8 other fruits, wk9 starchy veg, wk10 whole grains. You will learn how your body reacts to different foods.

    As long as you have <9grams carbs per hour, you will maintain insulin control & shouldn't gain weight, no matter the calories. Many people gain weight on high carb, do low carb to lose weight & then are shocked when they return to high carb & gain weight. Many people can return to moderate carb levels but very few can really eat all they want of sugar & maintain weight or health.

  9. KC said :

    Ok, I’m going to be up front with you- I’m really trying to save you time from reading other BS. If you are one of those people who asks these questions, wanting some FANTASTIC answer, wanting to know about something with will WORK for you, but someone has “dropped a name” in their answer, then go ahead and skip this one because you clearly dont want the “best answer.” I’m dropping the name of this product because I’m using it and it works. If you dont want to know about something that will actually work for you, then settle with some mundane, general answer that any idiot could give you. And, yeah I’ll probably copy and paste this answer for other questions, but this is the only way I know how to get people to understand me.

    I’m 20 years old and I was 305 pounds 6 weeks ago. Life of hell? YES. However, I’m now down to 282 pounds. I’m not a size 6 yet, but I’m working my a$$ off to get there. I’m on Medifast- its a meal replacement plan. Dont freak out because I “dropped the name,” you chose to read my answer.

    Sorry for the attitude, but I’m giving my best advice about something that works for me. -If you saw on the news that the Fountain of Youth was in your neighbor’s backyard, people going in old and coming out young and beautiful, wouldnt you go over and at LEAST dip a toe in? I’m not asking you to jump off a cliff here, I’m just telling you that this product is great and trying it wouldnt kill you…..not like jumping off a cliff.

    I was at the end of my rope 6 weeks ago before I found this plan.
    YES, I was skeptical- I said this is has to be BS and it wont work for me. But, still wondering what it was about, I did research online just to see if anyone was having any positive results with it. Everyone I saw was losing about 15 pounds a month.

    I would really love to help you out and answer any questions you have about Medifast.

    What good will it do if you dont try new things- stay overweight forever? It almost happened to me.


    [email protected]


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