Maybe I just really needed that long weekend to rest up, but I'm feeling quite positive and energized about my SparkJourney.
I was concerned that the activity tracker was over-estimating the number of calories I burn swimming. So I found a site that uses age, weight, height, gender to compute calories for slow swimming. It was several hundred calories an hour less than the Spark estimate. Then I checked the Spark estimate for "water aerobics" and found it is 100 calories under what the other estimated for slow swimming. So, I'm counting all of my swimming minutes as "water aerobics," just make sure that my caloric burn isn't over-estimated. I think one of my frustrations was that the activity tracker was saying I was burning so many calories, but the scale wasn't moving anything like those estimates would predict. I'm a lot more comfortable with the lower estimate.
Then, with a lower calorie burn estimate in mind and a nice, consistent record of swimming 90 minutes a day an average of 5-6 times a week, I did some figuring. My plan at this point is to keep my calorie intake to 15,000 a week. I'm going to try dividing that up into 6 days at about 2000 calories, and one "maintenance" day at about BMR. That will allow me some flexibility in my menu, and still should yield a 1 pound a week weight loss.
When it comes to activity, I'm going to stick with my 90 minute swims and not push the clock. I found I was getting into a bad habit of wanting to push myself too much. I need balance. Five to six 90 minute swims a week should yield another 1/2 to 1 pound weight loss. I'm going to start adding some weight training little by little, and go up to two walks a week. And I'm going to take one day a week off from workouts just to let my body rest. I plan to make that Sundays, so I can make that a complete day of rest from work, chores, and exercise.
I'm looking at my schedule, and planning on taking one 3-day weekend a month as a measure of self care. That will give me something nice to look forward to on stressful work days.
And I'm going to stop getting on the scale in between monthly weigh-ins! I'm going to pay more attention to NSVs, and remind myself that being consistent with my plan will yield results.
There! I am re-inspired and re-motivated.