How Patrick achieved his weight loss goals using the CICO Diet

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

Meet Patrick, a young man from Ireland whose life took a dramatic turn when he was just 16 years old. At his heaviest, 146.7 kg (323 lb), Patrick's doctor gave him a stark warning: his health was in grave 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 transformed not only his body, but also his mindset around food and fitness.

Here's Patrick's story, in his own words, about how consistency, meal prep, and mindful eating helped him lose over 60kg (132 lbs).

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

Before I 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 realized 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 by using 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 didn't leave me feeling depleted.

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How were the first few weeks?

It was 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 buttery pretzels and fried snacks. I replaced those with high protein, low calorie meals It kept me full And energize.

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

Yes, after about a year. By that point, I had dealt with some pullbacks and advances. That's when I started experimenting with volume-based eating, filling my plate with low-calorie but nutrient-dense, filling foods. 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 month 16-18, I started hearing comments from others about my transformation. The first year was about learning and making adjustments, but by the second year, the changes became more noticeable.

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

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

For example, I would eat frozen pizza with French fries. When I learned how easy it is to cut up sweet potatoes, air fry them with seasoning, and make a low-calorie pizza using egg whites, veggies, and low-fat cheese, it saved me nearly 1,000 calories every time I ate this meal.

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

Meal prep has been an absolute game changer. Planning and preparing my meals each week helped me stay within my calorie goals and avoid impulsive eating. I was eating two or three bags of potato chips a day. Once I started logging my food, I knew I had added 600 calories to my day. Eliminating highly processed fast food has made a huge difference.

What was the most enjoyable moment of your trip?

There were a lot of them, but two that stood out: wearing a medium after years of wearing a 3XL, and wearing a suit for the first time. I was going to a family wedding. I got some compliments that night. I felt empowered, and people were noticing how I had changed my health. Those moments seemed surreal and reminded me of how far I've come.

How has losing weight changed your daily life?

I've now lost 58.5kg and feel like a completely different person. Running and weightlifting became part of my routine, and I even completed challenges like the Hard 75, which pushed me to lose an extra 10kg. Aside from 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 mindset has 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. Through consistency, planning, and self-discipline, he proves that small, intentional changes can lead to extraordinary results.

this post How Patrick achieved his weight loss goals using the CICO Diet appeared first on My Fitness Pal Blog.