You are viewing dsjohndrow's blog MyFitnessPal is a 100% Free Calorie Counter and Diet Plan

10 Things which Really Helped Me Get Fit

After 6 years on MFP, I have figured out a few things about weight loss, fitness and running. Most of it I didn't learn in the forums. ;)

The most important is this, weight loss and fitness is fragile!

I have met a few of the MFP clan in real life. There are some nice folks here. I am overjoyed that the LIKE button replaced WTG and WTF. I learned how to run, got a few medals, and ran a marathon or two.

I learned a few reach their goal weight, but sadly, many more don't make it. 

How fragile is it? My recent health BS and lack of miles caused me to gain almost 10 pounds! That is almost 15% of my weight total loss. One would think, with all that I have learned, that I would have cut back the calories while I was in my funk. I found it very hard to do that. I also read that those of us who hit our goal weight gain back anywhere from 25% to 125% of our weight within 5 years.

That makes me mad. I hate that I am on medication, too.

So what are my secrets to success despite all that is going on?

-1 I weigh myself weekly and I used to do measurements every 3 months.
-2 I measure my food portions and for the few food items I buy with a label, I read that too.
-3 I buy new underwear when I need it. It's my secret pleasure.
-4 I make time to sleep 8 hours, but don't always get it.
-5 I take a few supplements that seem to work, but mostly I rely on food for nutrition.
-6 I run as often as I can.
-7 I walk 3-4 miles a day plus I use the 4 floors of stairs in my building often - about 5000 steps a day.
-8 I logged food for so long it is intuitive. The same is true of portions. When it's not, I log it. Hate it, but need it from time to time.
-9 I don't eat sweet drinks or food (with or without real sugar) except an occasional piece of birthday cake.
-10 I don't eat fast food, pizza, white flour, rice, white potatoes or tofu 363 days a year. Tofu is 365!
-11 I am a vegetarian who happens to eat beef, lamb, pork, chicken and fish in small quantities.
-12 I don't have junk food in the house or I will eat it.
-13 I stick to Superfoods as often as I can. Fruit, veggies, nuts and spices are on that list.
-14 As much as I would like to, I don't smoke crack.

I know, that's more than 10. The same thing seems to happen with food.

As always, thanks for your support, comments, and votes.

128 votes + -


Hoppymom wrote 16 months ago:
Great tips! Buying new undies IS fun! Never forgot, Crack is Whack!
Wysewoman53 wrote 16 months ago:
You're scaring me with that 25-125% weight gain thing. I just reached my goal weight and because I'm so determined to keep it off, I am still weighing, measuring my food and plan to do that for the rest of my life. It's just not that difficult to do for me now. I'm still walking 3-4 miles a day and I got rid of all of my old clothes! I can't afford to replace them so I had better keep the old weight off! As usual, a very good read.
marlown wrote 16 months ago:
Yes! Back to the basics - over and over and over, again!! Great reminders..
izzybelle2013 wrote 16 months ago:
I lost 75 lbs, then put 35 back on. I have now lost the 35 and more to meet my goal weight. First Time Ever! I intend to stay with MFP and my weight loss group, Tops, so that I cannot gain the weight back. And, I bought new undies this morning!
sandyheriford wrote 16 months ago:
I lost 30 lbs only to gain 15 back. Sad, sad, sad.
What superfoods do you like the best?
I don't want to buy new undies, I just want the ones I have to fit LOL
dsjohndrow wrote 16 months ago:
Janeyg49 wrote 16 months ago:
I lost 15lbs nearly 18months ago only to gain 30lbs over the last 10months due to illness!!! I'm now measuring and tracking every calorie, I'm 53, hypothyroid and menopausal but determined to loose the weight. I'm exercising every day for about 40mins but unsure if I should be exercising so much as friends keep saying I need rest days too???!!!!!
benitalynn1972 wrote 16 months ago:
Love it! Thanks. Wise words based on real life. Shine on!
rharris302012 wrote 16 months ago:
This was an awesome post!!
kmjnz wrote 16 months ago:
14 is cheating anyway lol
kathleennf wrote 16 months ago:
I love your blog, and admire your persistence. These are some great suggestions! But- they may not all be for everyone.
I've also been on MFP for a number of years. MFP is actually what saved me from the yoyo weight gain and loss that I had before, and it's done that (for ME) exactly related to your numbers 9-13. You see, I don't want to give up all desserts, all junk food (or all meat), and MFP helped me learn how to work with these foods and make them fit in my macros- for the week, if now always for the day. I've been at my goal weight for 5 years now, and have worked hard on body composition to get my BF% to under 25% now for about 2. And I just had donuts for breakfast ;)
jeannemarie333 wrote 16 months ago:
Great Ideas!!! Thanks for sharing them :)

AbrahamMosquedaQuiroz wrote 16 months ago:
great sugestions!!! i would like to test it!!! i know is not the same body but, can be the same ya know!!!
msmacok wrote 16 months ago:
You're a hoot! Thanks for the upbeat message. You have confirmed a lot of things that I do on my Journey of Fitness.
Birdieeez wrote 16 months ago:
Definitely agree with the point that weight loss and fitness IS fragile. It's so easy to backslide. Maintenance is probably more difficult because you realize it's a lifestyle change NOT a diet. Kudos to you for figuring these things out, and sharing your wisdom with all of us.
SoleTrainer60 wrote 16 months ago:
I love your secrets for success. They are so true. : )
denomyth2015 wrote 16 months ago:
Love reading your posts every Sunday morning as I have my breakfast. I'm down my first 5% in less than a month, and working on the second. My plan is to work 5% at a time until I reach my ultimate goal wait. Thanks for your great posts. My 5% gift to myself is purchasing your book today.
gothomson wrote 16 months ago:
I really enjoy your posts, I enjoy their tone, and positive messages you put out, thank you. However,I really have to clear one thing up. When you say:

"11 - I am a vegetarian who happens to eat beef, lamb, pork, chicken and fish in small quantities." If you eat meat you're not a vegetarian. I'm fine with that, I really am.

Once again I do appreciate your posts keep em coming!
cadpro78 wrote 16 months ago:
I had to laugh at #11 on the list. :-)

Good job! You are an inspiration to many on their weightloss journey! Keep up the good work!
arthas02 wrote 16 months ago:
Yes I have been struggling to not use sweetner/or sugar/honey with my coffee/tea/.. I have about 4 cups a day...Also I drink coke zero,, gotta get off that aspartamane...

Running sounds bad, in the bedroom I think muscle is more important, and makes clothes look better.
Anonymous wrote 16 months ago:
Video Bokep Hot Nice! Visit us...
Anonymous wrote 16 months ago:
Hello every out there, My name is Johnson Adams am here to testify of the wonderful work Dr James has done for me with is herbal medicine, in the past years i have being going through hard times in any relationship am into, because of the small size of my penis which was not big enough to satisfy a woman, so which always end up in series of breakup in my relationship with women,because of this i have tried so many drugs to enlarge my penis but did not work out, then i decided to search online for solution to my problem and than came across so many testimony on how Dr James have helped them find solution to their problems,so i contacted him on his email and told him about my small penis and ejaculation issue, he told me not to worry that he will help me be a real man again, i did not believe he can help me but i gave him a try,he told me what to do and then send me his herbal cream and medicine which i used and it worked for me,now am a happy man. He can also cure diabetes,H.I.V and any kind of sickness you have. you can contact him on his email on or call him +2349055637784. This will be the end of ur sexual problems
jjalajandra wrote 15 months ago:
Thanks for the tips. Love the underwear tip. So happens, I need new undies. Will buy new ones and see if it helps.
genterprise wrote 15 months ago:
10 things, but there is one I could not do. Walk. Typically my hips lock up, injury in the service years ago. I swim 500 yards and do 50 or 100 jumping jacks in the pool.

I started working out on the machines at 24 hr fitness. 1 hour of increasingly heavier weights.

No Rice, Potatoes, Bread or Pastry.

I havent had a salad since I started dieting in March. I was about 215 now I am 175.

When I am doing my Calculations here I lose weight.
With the Excercise it makes a big difference. You have to put that into your program. Lots of Water.

In March I started I will have $250 in Christmas money if I make my goal of 165. Check this out and also

I looked at the documentary on Intermittent Fasting. Bought into it immediately. Fasted 2 days. Sunday and Monday - just liquids. Then I blew it because on the documentary the doctor said "Eat anything you want". Gained weight. You cant do that. You have to go back to this diet you have to eat sensible and exercise. Have been on 5:2 for 6 weeks now. Hopefully I will turn a corner next week, because I hit a wall at 175. Lost track of my calorie count.

Back to the grindstone.

Today I see a blog site here call Test 7655, no one joins, I did, because this is what we are all doing. Testing, testing and testing - But what do these tests mean if we dont record them and learn. Here on this site we can not only make the test we can RECORD THE RESULTS. Keep up the good work.

Best Regards,
David G.

Anonymous wrote 10 months ago:
hello everyone i am from USA penis enlargement and erectile dysfunction has been a problem to me for more than 5 years,my wife always get disappointed with me when ever we have sex in bed,i don’t last for up to three minute,during sex, i have taking different medication but to no solution,then i went on the net for a solution on how to enlarge my penis and i got DR SALATO who help in cure erection and ejaculation problem with his product and also help to enlarge penis,i got in touch with him through is email or website ,he replied me and gave me steps to follow and i got his herbal product. which i took for just 2 weeks and my premature ejaculation is now normal and my erection is hard and my
penis got bigger up to 10 inches and 6.5 girth than before and now i can last long in bed. now 10.5 inches long on erection and off course very large round. I am very happy for this Penis Enlargement experience no side effect . He can help with all kinds of cure you may need as follows
get ex lover or husband back spell :
money and promotion spell
employment spell
marry me spell
seduction spell
lottery or lotto spell
protection spell
Penis Enlargement
Low sperm count
Weak Erection
Love spell
Herpes spell
HIV spell
Pregnancy spell
Marriage for spell
watering sperm
womb fertilization
penis erection
witch craft attack
s t d diseases
internal heat
low sperm count
long time sickness
with doctor,DR SALATO you are in safe hands your healing is assured or website you can for whatsapp number: +2348103629945 thanks
Anonymous wrote 8 months ago:
Good News...My Penis size was small and I worried about my marriage. But Dr.ZUKU Herbal Mixture Cream saves me from shame and disgrace, my Penis size was a big problem to me as the size was really so embarrassing and discouraging, a 30 year old full grown man like me having 4 inches Penis and to worsen it i don't last in sex i cant even last one minutes it was really a thing of shame my wife was really tired of me because my sex life was very poor, she never enjoyed sex, i was always thinking and searching for solutions everywhere until last months when i saw a testimony Blogs of how Dr.ZUKU Herbal Mixture Cream have been helping people from the globe, i saw one Mr Dickson testifying of how Dr.Zuku helped him Enlarge his Penis size so i decided to give him a try ,we talked and he gave me steps to follow which i did and to my greatest surprise in less than 2 week of taking the Herbal Mixture Cream my penis grow to 9inches i couldn't believe my eyes and as i speak now my Penis is now 10.7 inches long and i was amazed when my wife said i satisfy her so well now all thanks to Dr.Zuku Herbal Mixture Cream, you can contact Email also text/call: +16177296273 or web/.site
Anonymous wrote 7 months ago:
Hello, everyone! I,m here to explore blogs and forum about the wonderful
and most safe cure for HERPES SIMPLEX VIRUS (HSV).
I was positive to the deadly virus called HERPES and i lost hope because i
was out casted and rejected even by my closet friends.
i searched on-line to know and enquirer about cure for HERPES and i read
someone testimony on how he was cured from HSV-2 so i decided to contact
the same herbalist Call Dr Edidia because i know that nature has the power
to heal everything.
i contacted him to know how he can help me and he told me never to worry
that he will help me with the natural herbs from God!
after 2 days of contacting him, he told me that the cure has been ready and
he sent it to me via UPS SPEED POST and it got to me after 3 days!
i used the medicine as he instructed me (MORNING and EVENING) and i was
its really like a dream but i am so happy!
thats the reason i decided to also add more comment of Him so that more can
be saved just like me!
and if you need his help, you can email him on
or whatsapp +2349074505296
here is the Dr Blog page

I,m rosesharon and you can get intouch with me via
Anonymous wrote 6 months ago:
God bless Dr ADIZEEO I was diagnosed for the past 2years I have being into HERPES drug since then,so I decide to look for help in the internet then I found this man posting about this great Dr calld DR ADIZERO telling people how he was cured by the Dr Dr ADIZERO I didn’t believe that because all I have in mind is HERPES had no cure, so I decided to contact the Dr, thank God for my life today am HERPES negative through the power of DR ADIZERO, I contacted him for help because who write about the Dr drop an email of the DR so I pick the email and emailed him for the cure and he prepared the cure and send it to me through the DHL and can also send through the USP he told me how am to use the medicine so I did and now am cured contact DR ADIZERO now email or whatspp +2349073889037

1 Cancer cure
2 Hepatitis b
3 Diabetes cure
4 Ringing ear
5 HPV cure
6 Hiv
7 Get your ex back
8 Pregnancy herbal medicine
9 Fibroid
Anonymous wrote 6 months ago:
Thanks to dr.ezomo for his good work I never believe that ALS has cure, I was ALS over 3 year now before I came across a comment about how
dr.ezomo cure ALS and herpes disease but when I saw it i have it in mind
that he cant cure ALS I just decided to give it a try I contact him that
night luckily to me he replied me, but I dont believe him I thought it was
a scam but I still hold on to see the work of Dr ezomo if he is saying the
truth he ask for some details about me i gave him all he needed and I
waited to see his reply to my problem after all, he told me to go for check
up and I went for HIV test I cant believe I was negative,am so happy and
grateful to God for using Dr ezomo to cure me, that is the reason why i
decided to write this wonderful testimony of our i was cured, i recommend
Dr ezomo to you all around the world,contact him on his Email or you can also reach him through WhatsApp number+2349069171173
dr.ezomo for helping me at this young age if you need help contact,
He can also cure so many sickness
Anonymous wrote 6 months ago:
God bless Dr. OSEMU for his marvelous work in my life, I was diagnosed of HIV since 2010 and I was taking my medications, I wasn't satisfied i needed to get the HIV. out of my system, I searched about some possible cure for HIV i saw a comment about Dr. OSEMU, how he cured HIV with his herbal medicine, I contacted him and he guided me. I asked for solutions, he started the remedy for my health, he sent me the medicine through UPS SPEED POST. I took the medicine as prescribed by him and 8 days later i was cured from HIV/HERPES,thank you or whatsapp and calls +2349073889037 he can help you if you have

1 cancer cure
2 diabetes cure
3 ringing ear
4 herpes cure
5 warts cure
6 HPV cure
7 Hiv
8 get your ex back
9 pregnancy herbal medicine
10 prostate enlargement
11 Hepatitis B
Anonymous wrote 4 months ago:
I have been suffering from (HPV) disease for the past four years and had constant pain, During the first year,I had faith in God that i would be healed someday.This disease started circulating all over my body and i have been taking treatment from my doctor, few weeks ago i came on search on the Internet if i could get any information concerning the prevention of this disease, on my search i saw a testimony of someone who has been healed from (Hepatitis B and Cancer) by this Man Dr osaze oshoregbemhe and she also gave the email address of this man and advise we should contact him for any sickness that he would be of help, so i wrote to Dr osaze oshoregbemhe telling him about my (Herpes Virus) he told me not to worry that i was going to be cured!! hmm i never believed it,, well after all the procedures and remedy given to me by this man few weeks later i started experiencing changes all over me as the Great Dr osaze oshoregbemhe assured me that i have cured,after some time i went to my doctor to confirmed if i have be finally healed behold it was TRUE, So friends my advise is if you have such sickness or any other at all you can email or call number +2349053289227.

kelvin donald
Anonymous wrote 4 months ago:
I'm here to testify about what DR. OSO did for me. I have been suffering from (HERPES) disease for the past 5 years and had constant pain, especially in my knees. During the first year,I had faith in God that i would be healed someday.This disease started circulating all over my body and i have been taking treatment from my doctor, few weeks ago i came across a testimony of one lady on the internet testifying about a Man called DR. OSO on how he cured her from herpes disease. And she also gave the email address of this man and advise anybody to contact him for help for any kind of sickness that he would be of help, so I emailed him telling him about my (HERPES) he told me not to worry that i was going to be cured!! Well i never believed it,, well after all the procedures and remedy given to me by this man few weeks later i started experiencing changes all over me as DR. OSO assured me that i will be cured,after some time i went to my doctor to confirmed if i have be finally healed behold it was TRUE, the test came out negative. So friends my advise is if you have such sickness or any other at all you can contact DR. OSO for help via email}
CALL/WHATAPPS +2348162084839. you can contact me for more info
Anonymous wrote 4 months ago:
Hello everyone i am Mudaf Kyle from MALASIA , i am here to give my testimony about a great spell caster called Dr harry, I was heartbroken and disappointed because i had very small penis, not big enough to satisfy or pregnate a woman, i have been in so many relationship, but cut off because of my small penis situation, i have used so many product,drugs,vaccines,herbs which doctors prescribe for me, but none could offer me the help i searched for. one faithful day i saw some few comments on the internet about how this great specialist called Dr OLU has been helping men enlarge their penis size ,pregnate woman and last longer in bed and i decided to email him on his email i saw on the internet,( i also visited his website ,so I decided to give his herbal product a try. i emailed him and he got back to me, he gave me some comforting words and steps to follow which i did with his herbal pills for Penis Enlargement, Within 1 week of it, i began to feel the enlargement of my penis, " and now it just 1 weeks of using his products my penis is about 10.5 inches longer in erection , and i had to settle out with my Ex girlfriend stephanie, i was surprised when she opened her mouth and said that i almost killed her and she is satisfied with my sex and i have got a very Big penis now.
Am so happy, thanks to Dr OLU I also learn that Dr OLU also help with
penis enlargement
weak erection
erectile dysfunction
breast pills and enlargement bums,
herpes cure
diabetes type 1 / 2
fat belly and swollen stomach
malaria/lassar fever
heart failure
kidney problem
human papiloma virus (HPV)
tigthling and enlarging of vagina
spell of all kinds(ex boyfriend/husband/girlfriend back,lottery spell,win a court case spell,job promotion or boom,marriage spell,breakup spells,cancel a divorce spell,Death spell and so many more

so if you have any of this problem or other do not hesitate to contact Dr.OLU now for help on his email via ( or website [] or you can call him on his mobile number +2348140654426 .........for more information and advice contact my email THANKS
Anonymous wrote 3 weeks ago:
My name is Mira Emma , i am from New York City. I was suffering from HIV disease for over 4 years, i was hopeless until one of my friend directed me to a man called Dr Udi, she said he cures the sickness and also said he has also helped her friend, i never believed her but after alot of talk, i decided to give him a try, just few days ago i contacted him and he told me what to do which i did and he cast a spell for me and told me to go for a test which i also did and when the result came out i was surprised to see that i am negative. I am proud to tell you the i am the most happiest person on earth I Give thanks to Dr Udi.. If you are having any problem and you need help, You can contact him with his email or Whatapp: +2348051243538.
Anonymous wrote 3 weeks ago:
I was depressed when doctor told me that I have been diagnosed with Herpes disease… I thought about my Family, I know my Family will face a serious problem when I'm gone, I lost hope and I wept all day, but one day I was searching the internet I found Dr.ezomo contact number. +2349069171173 I called him and he guided me. I asked him for solutions and he started the remedies for my health. Thank God, now everything is fine, I'm cured by Dr.ezomo herbal medicine, I'm very thankful to Dr.ezomo and very happy with my hubby and family. email him on or you can also reach him through WhatsApp number+2349069171173 He can also cure so many sickness {1}HIV And AIDS {2}Diabetes {3}Epilepsy {4}Blood Cancer {5}HPV {7}ALS {8}Hepatitis
Anonymous wrote 2 weeks ago:
I was diagnosed of herpes virus in 2015, I have tried all possible means to get cure but all my effort proved abortive, until a friend of mine introduced me to a herbal doctor called dr. Azuka, who prepare herbal medicine to cure all kind of diseases including herpes virus (Herpes), when i contacted this herbal doctor via his email (, he sent me herpes virus herbal medicine via courier service, when i received the herbal medicine he gave me step by step instructions on how to apply it, when i applied it as instructed i was totally cured from the virus within 3 weeks of usage. Contact this great herbal doctor via ( or whatsApp +2348132777335 him today to get your cure.

Add Comment

Commenting as anonymous user

About Me
About MyFitnessPal
Join MyFitnessPal today and lose weight the healthy way. Get your own 100% free diet blog and calorie counter. Put away your credit card - you'll never pay a cent."

join now for free