How Patrick Achieved His Weight Loss Goals with the CICO Diet
Every month we feature a success story to inspire and motivate you on your own health journey.
Meet Patrick, a young man from Ireland whose life took a dramatic turn at just 16 years old. At his peak weight of 146.7 kg (323 lb), Patrick’s doctor strongly warned: his health is in immediate danger. That moment served as the catalyst for Patrick to take control of his life, one calorie at a time.
Through the simplicity and structure of Calories In, Calories Out (CICO), Patrick transformed not only his body, but also his mindset about food and fitness.
Here’s Patrick’s story, in his own words, of how consistency, meal prep and mindful eating helped him lose over 60kg (132lbs).
What motivated 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 the ER because of my weight and blood pressure. I was terrified. 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 calorie calculator to figure out 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 feeling depleted.
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How were the first weeks?
It was good to see the numbers on the scale start to move, but it wasn’t without its problems. I had to say goodbye to some of my favorite foods like buttery pastries and fried snacks. I replaced them with low calorie, high protein foods filled me up and full of energy.
Did you have an “aha” moment when things started to click?
Yes, in about a year. I dealt with some regressions and progressions during that time. That’s when I started experimenting with bulking – filling my plate with foods that were low in calories but nutrient-dense and filling. 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 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 about learning and adjusting, but in the second year the changes were more noticeable.
What obstacles did you encounter along the way and how did you overcome them?
Injuries, binge eating, and moments of losing self-control were some of the biggest obstacles I faced. I’ve learned that consistency is key – especially when it comes to 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 discovered how easy it was to slice sweet potatoes and air fry them with spices and make my own low calorie pizza with egg whites, veggies and low fat cheese, it saved me almost 1000 calories every time I had this meal.
What are the biggest lessons you’ve learned about CICO, food and nutrition?
Food preparation was an absolute game changer. Planning and preparing meals each week has helped me stay within my calorie goals and avoid impulsive eating. I devoured two to three bags of chips a day. Once I started food logging, I found myself 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 stand out: getting into a medium after years of wearing a 3XL and fitting into a suit for the first time. I was going to a family wedding. I got many compliments that night. I felt powerful – people were noticing how I had changed my health. Those moments felt surreal and reminded me how far I had come.
How has your weight loss changed your daily life?
Now I’m 58.5 kg down and I feel like a completely different person. Running and lifting weights became part of my routine and I even completed challenges like 75 Hard which forced me to lose another 10kg. In addition to 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 thinking has completely changed. I am mindful of what I put in my body and 99% of my meals are 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. Through consistency, planning and self-discipline, he proved that small, intentional changes can lead to extraordinary results.
How MyFitnessPal can help
When you create your profile, we ask you about your age, height, weight, gender, and typical daily activity level. We use these factors to determine the calories needed to meet your goal, whether it’s to maintain your current weight, lose weight, or gain weight.
Your answers and goal determine your customized daily calorie and nutrient goals.
As you log your meals, the app visualizes how many calories you’ve consumed. These insights can help you make adjustments to support your weight loss goals.
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