How Patrick Achieved His Weight Loss Goals Using the CICO Diet

Each month, we feature a success story to inspire and motivate you as you navigate your own health journey.

Meet Patrick, a young man from Ireland who changed his life at the age of 16. At his heaviest weight of 146.7 kg (323 pounds), Patrick’s doctor gave him a dire warning: his health was in immediate danger. That moment served as the catalyst for Patrick to take control of his life, one calorie at a time.

Through the simplicity and structure of the calories in, calories out (CICO) method, Patrick changed not only his body but also his mindset about food and fitness.

Here’s Patrick’s story, in his own words, about how consistency, meal preparation, and mindful eating helped him lose over 60 kg (132 pounds).

What motivated you to start your weight loss journey? Was there a certain turning point?

Before I even turned 20, my doctor told me I was days away from a medical emergency because of my weight and blood pressure. I was horrified. That fear turned into determination, and I knew it was time to make a change.

How did you set your calorie goals, and what role did the CICO approach play in your journey?

I started with a caloric calculator online to figure out a 300 to 400 calorie deficit for gradual weight loss. I track everything I eat and focus on creating a sustainable deficit that won’t leave me feeling depleted.

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What are the first weeks?

It feels good to see the numbers on the scale start to move, but it’s not without its challenges. I had to say goodbye to some of my favorite foods like buttered pastries and deep-fried snacks. I replaced those with high-protein, low-calorie foods kept me full and encouraged.

Did you have an “aha” moment when things started to click?

Yes, about a year. At that point, I’ll deal with some regressions and progressions. That’s when I started experimenting with quantity-based eating—filling my plate with foods that are low in calories but high in nutrients and satiety. By this time, I had also adjusted my calorie deficit to 800, which accelerated my progress. Those moments of trial and error in the first year helped me understand how to make the CICO methodology work for me.

How long did it take for you to see results?

It is a gradual process. Around the 16-18 month mark, I started hearing comments from others about my transformation. The first year was all about learning and making adjustments, but in the second year, the changes became more noticeable.

What setbacks have you faced along the way, and how did you overcome them?

Injuries, binge eating, and moments of losing self-control are some of the biggest obstacles I’ve faced. I’ve learned that consistency is key—especially with exercise. Once I started preparing macro-friendly meals that satisfied my cravings, it became easier to stick to my plan.

For example, I used to eat frozen pizza with french fries. When I learned how easy it is to slice a sweet potato and air fry it with spices and make my own low calorie pizza using egg whites, vegetables, and low fat cheese, it saved me about 1,000 calories every time I eat that food.

What’s the biggest lesson you’ve learned about CICO, food, and nutrition?

Meal prep is a complete game-changer. Planning and preparing my meals each week has helped me stay within my calorie goals and avoid impulsive eating. I used to eat two to three bags of chips a day. Once I started logging my food, I found that I was adding 600 calories to my day. Cutting out heavily processed junk food made a huge difference.

What was the most rewarding moment of your trip?

There are so many, but two stand out: getting into a size medium after years of wearing a 3XL and wearing a suit for the first time. I’m going to a family wedding. I received many compliments that night. I feel strong—people notice how I’ve changed my health. Those moments felt surreal and reminded me of how far I could go.

How has your weight loss changed your daily life?

I am 58.5 kg now, and I feel like a different person. Running and lifting weights became part of my routine, and I even completed challenges like 75 Hard, which made me lose an additional 10 kg. Beyond the physical changes, I feel stronger, healthier, and more confident than ever.

How do you view food and fitness now compared to when you started?

My thinking has completely changed. I am mindful of what I put in my body, and 99% of my meals are based on my nutritional goals. I will not allow myself to go back to unhealthy habits.

Patrick’s story highlights the power of a simple concept: calories in, calories out. With consistency, planning, and self-discipline, he proved that small, deliberate changes can lead to extraordinary results.

The post How Patrick Achieved His Weight Loss Goals Using the CICO Diet first appeared in MyFitnessPal Blog.