How Patrick achieved his weight loss goals with 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 took a big turn in his life at just 16 years old. At his heaviest weight of 146.7 kg (323 pounds), Patrick's doctor gave him a stern warning: his health was in immediate danger. That moment was 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), Patrick changed not only his body but also his mindset about food and fitness.

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

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

Before I even hit 20, my doctor told me I was days away from a medical emergency because of my weight and blood pressure. I was scared. That fear turned to 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 an online caloric calculator to figure out a 300 to 400 calorie deficit for gradual weight loss. I tracked everything I ate and focused on creating a sustainable deficit that wouldn't leave me feeling tired.

What were the first few weeks like?

It was good to see the numbers on the scale start to move, but it was not without its challenges. I had to say goodbye to some of my favorite foods like buttery pastries and deep fried snacks. I replaced those with high protein, low calorie foods I kept intact and strengthened.

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

Yes, about a year in. By then, I had dealt with some regression and progress. That's when I started trying to eat volume-based – filling my plate with foods that were low in calories but high in nutrition and satiety. By this time, I had also adjusted my calorie deficit to 800, which fueled my progress. Those times of trial and error in the first year helped me understand how the CICO method would work for me.

How long did it take you to see the results?

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

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

Injuries, overeating, and periods of losing self-control were some of the biggest obstacles I faced. I 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 would eat a frozen pizza with french fries. When I learned how easy it is to cut up and air fry a sweet potato and make my own low calorie pizza using egg whites, vegetables and low fat cheese, it saved me almost 1,000 calories every time I had that food.

What are the biggest lessons you've learned about CICO, food, and nutrition?

Food preparation was a real game changer. Planning and preparing my meals each week helped me stay within my calorie goals and avoid emergency eating. I used to eat two or three bags of chips a day. Once I started recording my food, I learned that I was adding 600 calories to my day. Cutting out highly processed junk food made a huge difference.

What was the most rewarding moment of your trip?

There were so many, but two stand out: fitting into medium-sized clothes after years of wearing a 3XL and being fitted for a suit for the first time. I was going to a family wedding. I received many compliments that night. I felt powerful – people noticed how I changed my health. Those moments felt surreal and reminded me of how far I've come.

How has your weight loss changed your daily life?

I am now 58.5 kg down, and I feel like a completely different person. Running and lifting weights have become part of my routine, and I've even completed challenges like 75 Hard, which made me drop an extra 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 mind has changed completely. I am conscious of what I put into my body, and 99% of my meals are based on my nutritional goals. I will not allow myself to go back to unhealthy habits again.

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

The post How Patrick achieved his weight loss goals with the CICO diet appeared first MyFitnessPal Blog.

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