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Back on the Positivity Train!

Monday, July 08, 2013

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. emoticon
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Member Comments About This Blog Post
    Sounds like a plan! Thank you for stopping by my blog - add me as a friend!

    Have a blessed day!

    Mary Alice
    2378 days ago
  • LETHA_
    Great analysis. I like looking at the math of calories verses expenditures. I also like looking at Sparkpeople's Calorie Differential Report but I think they overestimate my Basal Metabolic Rate at 3553 calories per day. I suspect the formula's rate of increase should taper off beyond a certain weight and that they didn't really test it on people above 400 pounds. I'm sure soon there will be an app that can give you a precise BMR measurement based on an eye scan or some such.
    2382 days ago
    emoticon emoticon
    Well thought out and do-able! I'm so excited for you. I know you've heard this before, but we didn't put the weight on overnight so it's going to take time to get off. Plus, we're making all sorts of life style changes besides learning to eat properly. Stay positive and keep exploring new ideas and new recipes and new exercises. Keep it exciting!
    emoticon emoticon
    2383 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.