How Patrick Achieved His Weight Loss Goals with the CICO Diet

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

Meet Patrick, a young man from Ireland whose life took a dramatic turn at the age of 16. At his heaviest weight of 146.7 kg (323 pounds), Patrick’s doctor gave him a stark 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) method, Patrick not only transformed his body, but also his way of thinking about food and fitness.

Here’s Patrick’s story, in his own words, about how consistency, meal prep, and mindful eating helped him lose more than 60 kg (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 that 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 calculate 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 exhausted.

How were the first weeks?

It felt good to see the numbers on the scale start to move, 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 protein-rich, low-calorie meals kept me going and energetic.

Did you have an ‘aha’ moment when it clicked?

Yes, about a year later. By then I had been dealing with a number of regressions and progressions. That’s when I started experimenting with volume-based eating: I filled 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 accelerated my progress. Those moments of trial and error in the first year helped me understand how to make the CICO method work for me.

How long did it take before you saw 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 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 lost self-control were some of the biggest obstacles I faced. I learned that consistency was key, especially with exercise. Once I started preparing macro-friendly meals that met my cravings, it became easier to stick to my plan.

For example, I ate frozen pizza with fries. When I learned how easy it is to cut up a sweet potato and air fry it with spices and make my own low-calorie pizza using egg whites, veggies, and low-fat cheese, it saved me every time I that meal ate almost 1,000 calories.

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

Preparing meals was an absolute game changer. By planning and preparing my meals each week, I was able to stay within my calorie goals and avoid impulsive eating. I used to devour two to three bags of chips a day. When I started logging my food, I discovered 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 there are two that stand out: wearing size medium clothes after years of wearing 3XL, and trying on a suit for the first time. I went to a family wedding. I received many compliments that evening. I felt powerful; people noticed how I had changed my health. Those moments felt surreal and reminded me of how far I had come.

How has your weight loss changed your daily life?

I have now lost 58.5 kg and feel like a completely different person. Running and weightlifting have become part of my routine, and I’ve even completed challenges like 75 Hard, which helped me lose another 20 pounds. In addition to the physical changes, I feel stronger, healthier and more confident than ever.

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

My mentality has completely changed. I pay close attention to 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 proved that small, intentional changes can lead to extraordinary results.

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