How Patrick Achieved His Weight Loss Goals With the CICO Diet

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

Meet Patrick, a young Irishman whose life took a dramatic turn at just 16 years old. When his heaviest weight was 323 pounds (146.7 kg), Patrick’s doctor gave him a stern warning: his health was in immediate danger. This 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 CICO method (calories in, calories out), Patrick transformed not only his body but also his mindset when it comes to eating and fitness.

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

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

Before I even turned 20, my doctor told me I was days away from a medical emergency due to my weight and blood pressure. I was terrified. 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 an online calorie calculator to determine a 300-400 calorie deficit for gradual weight loss. I tracked everything I ate and focused on creating a sustainable deficit that wouldn’t leave me exhausted.

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How did the first weeks go?

It felt 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 buttered pastries and fried snacks. I replaced them with high-protein, low-calorie meals. kept me full and energetic.

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

Yes, about a year later. At this point, I had faced regressions and progressions. That’s when I started experimenting with volume-based eating, filling my plate with foods that were low in calories but high in nutrients and satiety. By this time, I had also adjusted my calorie deficit to 800, which was accelerating my progress. These moments of trial and error during the first year helped me understand how to make the CICO method work for me.

How long did it take you to see results?

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

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

Injuries, binges, and moments of losing self-control were some of the biggest obstacles I faced. I learned that consistency is key, especially with exercise. Once I started making macro-friendly meals that satisfied my cravings, it became easier to stick to my plan.

For example, I ate frozen pizza with fries. When I learned how easy it was to chop a sweet potato and fry it with seasoning and make my own low-calorie pizza using egg whites, vegetables and low-fat cheese , this saved me almost 1,000 calories each time I had this meal.

What were the biggest lessons you learned about CICO, food and nutrition?

Meal prepping has been a complete game changer. Planning and preparing my meals each week has helped me stick to my calorie goals and avoid eating impulsively. I devoured two to three bags of chips a day. Once I started logging my food, I learned 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 were so many, but two stood out: fitting into size medium clothing after years of wearing 3XL and being fitted for a suit for the first time. I was going to a family wedding. I received many compliments that evening. I felt powerful: people noticed how much I had transformed my health. These moments felt surreal and reminded me of how far I had come.

How has your weight loss changed your daily life?

I now weigh 58.5 kg and I feel like a completely different person. Running and lifting weights have become part of my routine, and I’ve even taken on challenges like 75 Hard, which pushed me to lose another 20 pounds. Beyond the physical changes, I feel stronger, healthier and more confident than ever.

How do you view nutrition and fitness today compared to when you started?

My mindset completely changed. I am conscious of what I put into my body and 99% of my meals are based on my nutritional goals. I will never allow myself to fall back into unhealthy habits again.

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

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