Okay I’ve decided to implement more self-care into my routine I need to share facts about my life to keep me on track with my water and wight loss goals. Yes, I am over 60 and I weigh over 250 pounds. That means I’m obese but it doesn’t mean I have to remain that way.
This year I am going to BLOOM where the LORD guides me and I’m taking back my life. Even if I stumble and fall more times than I can count I will lose some of this weight God willing and the creek don’t rise because I’m tired of hurting and feeling like I can’t breathe. Come join me on my journey and let’s take our lives back together.
I’ve created a safe, realistic plan for myself which is for a 60‑year‑old woman starting at 250 lbs I will need to walk 30–60 minutes per day. I’ve been aiming for 30 minutes a day but learned we need to walk at least 7200 steps to lose weight.
30 minutes a day isn’t enough to get 7200 steps in so I will be playing on walking 7200 steps on Wednesday and Thursday which is David’s day off. On Monday, Tuesday, Friday and Saturday I will walk at least 30 minutes a day. Sunday’s is a day of rest or catch up on steps I didn’t get during the week.
I also found out I need to drink about 90–120 oz of water daily, based on weight and activity. This is leess than I thought and should be feasable if I up my water intake as I’ve been getting between 40 and 60 ounces a day.
With these goals in mind I will be able to follow the medically accepted pace of 1–2 lbs per week, losing 100 lbs typically takes 12–18 months. Yes, 12-18 months sounds like a long time and yes, it is but that means in the New Year I will have meet my goals and be where I need to be when Charlie and Mikalya get married.
To help you stay on track if you want to join me in my walking and water challenge which you can find on Facebook is an evidence‑based breakdown we can use in our daily plans to help us stay on track.
Walking & Hydration Plan for Weight Loss
Walking Guidelines
Verywell Health reports that the American College of Sports Medicine recommends 150–250 minutes per week of moderate walking for weight loss. That equals:
- 30–50 minutes of brisk walking per day
- Pace: brisk enough to talk but not sing
- Intensity: moderate, heart rate elevated but comfortable
For faster progress, many people increase to:
- 60–90 minutes per day (can be split into shorter walks)
If you’re in your 50’s or 60’s like me and my friends are walking is especially effective for women in their 50s and 60s because it boosts metabolism and preserves muscle.
Daily Water Intake
Hydration calculators use weight and activity to estimate needs. Based on the water‑intake guidelines and calculators in your search results:
- Daily water target: 90–120 oz
- Add 12–16 oz for every 30 minutes of walking
- Drink 17–20 oz 2–3 hours before walking
- Sip during and after your walk to replace sweat loss
Hydration helps appetite control and metabolism, which supports weight loss.
How Long to Lose 100 Pounds?
Remember not to get discouraged if you only lose 1 0r 2 pounds a week because the medical consensus: is 1–2 lbs per week is the safe, sustainable rate.
For me 1 to 2 pounds a week would be a Godsend and something I could live with because here lately the more water I drink and the more I walk I still don’t see any weight loss happening. That doesn’t mean I’m going to give up I’m just going to fight harder to bloom and maintain my self-care.
That means:
- Minimum timeline: ~50 weeks (12 months)
- Typical timeline: 12–18 months
- Faster loss is possible early on, but long‑term averages matter
Factors that speed progress:
- Consistent walking
- High‑protein meals
- Hydration
- Strength training 2–3x/week
Quick Reference Table
| Goal | Recommendation | Why It Matters |
|---|---|---|
| Daily walking time | 30–60 minutes | Boosts calorie burn & metabolism |
| Weekly walking total | 150–250 minutes | 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 medical guidelines |
I hope this helps you on your weight loss journey. If you would like a walking partner either online or virtually leave me a comment and we can chat and figure out a time to walk together. Also, I can use a partner to keep me accountable on the water I need to drink.
Thank you,
Glenda, Charlie and David Cates
