How Patrick achieved his weight loss goals with the CICO diet

Each month, we feature a success story to inspire and inspire you as you embark on your own wellness journey.

Patrick is a young man from Ireland whose life takes a dramatic turn when he is only 16 years old. When Patrick reached his heaviest weight of 146.7 kilograms (323 pounds), his doctor gave him a stern warning: His health was in immediate danger. That moment became 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 not only transformed his body, but also his mindset about food and fitness.

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

What inspired you to start your weight loss journey? Was there a specific turning point?

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

How do you set your calorie goals?

I started using an online calorie calculator to figure out the 300 to 400 calorie deficit I needed to gradually lose weight. I log everything I eat and focus on creating a sustainable deficit that doesn’t leave me feeling exhausted.

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What were the first few weeks like?

It feels good to see the numbers on the scale start to change, but it doesn’t come without its challenges. I had to say goodbye to some of my favorite foods, such as pastries and fried snacks. I replaced these foods with high-protein, low-calorie options that kept me full and energized.

Have you ever had an “aha” moment when things started going well?

Yeah, about a year later. That’s when I started trying to eat in portions—filling my plate with foods that were low in calories but high in nutrients and satiety. At this point, I also adjusted my calorie deficit to 800, which accelerated my progress. Those trial and error moments during my first year helped me understand how to make the CICO method work for me.

How long did it take for you to see results?

This is a gradual process. Around 16-18 months I started hearing comments from others about my transition. The first year was all about learning and adjusting, but by the second year, the changes became more obvious.

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

Injuries, overeating, and losing self-control were the biggest obstacles I faced. I’ve learned that consistency is key – especially when it comes to exercise. Once I started preparing macro meals that satisfied my cravings, it was easier to stick to my plan.

For example, I used to eat frozen pizza and french fries. When I learned how easy it was to chop sweet potatoes and air-fry them with seasonings and make my own low-calorie pizza using egg whites, veggies, and low-fat cheese, I saved nearly 1,000 calories every time I ate that meal.

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

Meal prep is an absolute game changer. Planning and preparing meals each week helps me maintain my calorie goals and avoid impulse eating. I used to eat two to three bags of potato chips a day. When I started tracking my food, I found that I was adding 600 calories a day. Cutting out highly processed junk food made a huge difference.

What was the most rewarding moment of your trip?

There are many, but two in particular stand out: moving into a medium after years of wearing a 3XL, and trying on a suit for the first time. I’m going to a family wedding. I got a lot of compliments that night. I felt powerful—people noticed how I had changed my health. Those moments feel surreal and remind me how far I’ve come.

How has your weight loss changed your daily life?

I have now lost 58.5 kilograms and feel like a completely different person. Running and weightlifting have become part of my daily routine and I’ve even completed challenges such as 75 Hard, which prompted me to lose an extra 10kg. In addition to the physical changes, I feel stronger, healthier, and more confident than ever.

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

My mentality has completely changed. I am very conscious of what I put into my body and 99% of my diet is based on my nutritional goals. I will never allow myself to fall into unhealthy habits again.

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

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

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