How Patrick Achieved His Weight Loss Goals With the CICO Diet

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

Meet Patrick, a young man from Ireland whose life changed dramatically at just 16 years old. At his heaviest, Patrick weighed 146.7 kg (323 lbs), and doctors gave him a stern warning. “His health is in immediate danger.” That moment inspired 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 has transformed not only his body, but also the way he thinks about food and fitness.

Below, in Patrick’s own words, how consistency, meal preparation, and conscious eating helped him lose over 132 pounds (60 kg).

How did you start your weight loss journey? Was there a specific turning point?

Before I turned 20, my doctor told me that because of my weight and blood pressure, I would have a medical emergency in a few days. It was scary. 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 CICO’s approach play in your efforts?

I used an online calorie calculator to calculate a 300-400 calorie deficit to gradually lose weight. I tracked everything I ate and focused on creating a sustainable deficit that didn’t make me feel depleted.

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What were the first few weeks like?

It felt good to see the numbers on the scale start moving, but it wasn’t without its challenges. I had to say goodbye to some of my favorite foods, like buttered pastries and fried snacks. I replaced them with high-protein, low-calorie meals. made me full And I feel energized.

Did you have an “aha” moment when things started going well?

Yes, it’s been about a year. By that point, I had dealt with several regressions and advances. That’s when I started experimenting with volume-based eating, filling my plate with foods that are low in calories but high in nutrients and satiety. By this point, I had also adjusted my calorie deficit to 800, which helped speed up my progress. The moments of trial and error in my first year helped me figure out how the CICO method worked for me.

How long did it take to see results?

It was a gradual process. Around 16-18 months, I started hearing comments from others about my changes. The first year was all about learning and adjusting, but by the second year, the changes were noticeable.

What setbacks did you face along the way and how did you overcome them?

Injuries, overeating, and moments of losing control were some of the biggest obstacles I faced. I learned that consistency is key, especially when it comes to exercise. Once I started preparing macro-friendly meals that met my cravings, it became easier to stick to the plan.

For example, I was eating frozen pizza with fries on the side. When you discover how easy it is to make your own low-calorie pizza by chopping and air-frying sweet potatoes with seasonings, egg whites, vegetables, and low-fat cheese, you save nearly 1,000 calories every time you eat that meal. It’s done.

What is the biggest lesson you learned about CICO, food, and nutrition?

Meal prep was a complete game changer. By planning and preparing my meals each week, I was able to stay within my calorie goals and avoid impulsive eating. I was eating 2-3 bags of potato chips a day. When I started tracking my food, I realized I was adding 600 calories to my day. Eliminating heavily processed junk food has made a huge difference.

What has been the most rewarding moment of your journey?

There were many, but two stood out to me. I wore a medium size after years of wearing 3XL, and I wore a suit for the first time. I was supposed to go to a family wedding. I received many compliments that night. I felt powerful. People were noticing how I had changed my health. The moment felt surreal and reminded me of how far I had come.

How has your daily life changed since you lost weight?

I have now lost 58.5 kg and feel like a completely different person. Running and weightlifting have become part of my daily routine, and I’ve also completed challenges such as the 75 Hard, which helped me lose an additional 10 kg. Beyond the physical changes, I feel stronger, healthier, and more confident than ever before.

How do you feel about your diet and fitness now compared to when you started?

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

Patrick’s story highlights the power of the simple concept of calories in and calories out. He proved that with consistency, planning, and self-discipline, small intentional changes can lead to amazing results.

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