I sat down this evening to talk to David and Charlie about my life and how I plan on changing things. Including losing weight so I can get a job. I’m tried of not being able to help David with the bills and purchasing things I need for my site.
I sat down and shared information with Charlie and David on how long it will take me to lose 100 pounds. As well as how they can help and support me in my weight loss journey by making sure we always have water in our home and they walk with me once or twice a week.
Safe, sustainable weight loss is:
- 1–2 lbs per week for most adults
- 100 lbs total loss = 50–100 weeks
- Realistic timeline: 12–18 months
Factors that speed progress:
- Consistent walking
- High‑protein meals
- Hydration
- Strength training 2–3x/week (preserves muscle and increases calorie burn)
Quick Reference Table
| Goal | Recommendation | Why It Matters |
|---|---|---|
| Daily walking time | 30–60 minutes | Burns calories, boosts metabolism |
| Weekly walking total | 150–250 minutes minimum | Proven weight‑loss threshold |
| Daily water intake | 90–120 oz | Supports appetite control & metabolism |
| Extra water for walking | +12–16 oz per 30 min | Prevents dehydration during activity |
| Expected weight‑loss pace | 1–2 lbs/week | Safe, sustainable rate |
| Time to lose 100 lbs | 12–18 months | Based on typical fat‑loss rates |
I’ve created a daily walking + water schedule to make sure I stay on track. I also have my Fitbit and a pedometer on my phone to track my water and steps. As well as a calendar to write everything down. My next goal is to set up a music playlist to listen to while walking. Is there a certain song you think I should add to my playlist?
Daily Walking + Water Schedule– (Balanced for energy, hydration, and steady fat loss)
Morning (7–9 AM)
- Drink 16–20 oz of water right after waking Helps rehydrate and jump‑start metabolism.
- Walk 20–30 minutes at a comfortable pace Morning movement boosts mood and keeps joints loose.
- Once I finish walking, I will do my survey’s before beginning work.
Midday (12–2 PM)
- Drink 12–16 oz of water with lunch Keeps appetite steady and prevents afternoon fatigue.
- Optional: 10–15 minute walk after lunch Great for digestion and blood sugar.
Afternoon (3–5 PM)
- Drink 12–16 oz of water Keeps hydration steady before your second walk.
- Walk 20–30 minutes This second walk is where calorie burn really adds up.
Evening (7–8 PM)
- Drink 8–12 oz of water Enough to stay hydrated without interrupting sleep.
- Optional: Gentle 5–10-minute stroll Helps unwind and reduces nighttime snacking. It’s the perfect time to take the Dog’s on their daily walk and spend time with Charlie.
Total Daily Water Goal
- 90–120 oz per day
- Add 12–16 oz extra for every 30 minutes of walking
- Spread water throughout the day to avoid bloating.
Total Daily Walking Goal
- 40–60 minutes per day (Can be broken into 2–3 short walks)
- Aim for a brisk but comfortable pace — you can talk, but not sing.
Weekly Rhythm
- 5–6 walking days per week
- 1 rest or light‑movement day (stretching, gentle yoga, or errands) For me it would be David’s day off when we run errands because I’ve never done Yoga but having YouTube, I might look into it. Would you want to join me for a class once a week online?
This pattern supports losing 1–2 lbs per week, which is the safe, sustainable range.
Thank you,
Glenda, Charlie and David Cates
