California entrepreneur loses 29 kilos, shares 25 rules that help him

Nijol didn't wake up one day and decide he was going to become another fitness influencer. He was overweight, had a substantial belly, and like millions of other Americans, he was tired of it. So he set a goal, hit 13% body fat by 2026, and documented exactly how he did it. The result? Twenty-five simple, practical rules that are already resonating with people because they're just real.Weight loss success stories shared on social media have a huge audience because obesity is a serious health crisis today. If we look at stats, 40.3% of U.S. adults had obesity in 2021-2023. As per a study, more than 250 million people living in the U.S. will be overweight or obese by 2050. That's not a prediction. That's a warning.The idea here isn’t to promote any one individual’s journey, but to highlight the approach behind it. For people who feel like losing weight is impossible, stories like these can offer a sense of direction. And for those who tend to give up just days after starting, they can serve as a reminder that consistency matters more than quick results.Rule 1. STOP RUNNING.Rule 2. Eat protein first to avoid overeating - you burn calories just digesting it.Rule 3. Lift 3X per week: Push, Pull, Legs, and core after.Rule 4. Diet goal: 1500 Deficit of 1000 calories = 1 kilo per week.Rule 5. Take photos and measure weight same time every morning.Rule 6. Coffee after hydration in the morning.Rule 7. Eat fruits if you crave sugarRule 8. Eat 0.8-1g of protein per pound of target body weight for optimal satiety, muscle growth, & fat loss.Rule 8. 5. The longer you chew your food, the better.Rule 9. It’s ok to skip breakfast. Don’t skip nutrients.Rule 10. Hitting 10k+ steps a day is the most effective fat loss habit.Rule 11. Quit alcoholRule 12. You can't target specific areas for fat loss.Rule 13. Your body need minerals to burn fat (magnesium, zinc, potassium)Rule 14. 80/20 rule, eat clean 80%, cheat meal 20%.Rule 15. Carbs don't make you fat - too many calories do.Rule 16. You need to eat fat, just make sure it’s good fat.Rule 17. 8 hours of sleep Is the best fat burner.Rule 18. Minimize liquid calories.Rule 19. Soda water instead of water helps suppress appetite.Rule 20. Minimize seed oil consumption.Rule 21. Anything processed that tastes too good is made to make you hungrier.Rule 22. Drink 2-3 L water everyday.Rule 23. Being stressed tells your body to store fat.Rule 24. The more muscle you build, the higher your metabolism.Rule 25. Walking is the #1 supplement to better mood, energy, fat burning & mental health.Disclaimer: This story is based on one person’s journey. So before you switch things up in a big way, it’s a good idea to talk to a doctor, a registered dietitian, or someone who actually knows your health history. This is just information, not medical advice.