How Patrick Achieved His Weight Loss Goals Using the CICO Diet

Each month we feature a success story that inspires and motivates you as you navigate your health journey.

Meet Patrick, a young man from Ireland whose life changed dramatically at just 16 years old. At his peak weight of 146.7 kg (323 pounds), Patrick’s doctor gave him a stern warning: his health was in imminent danger. That moment served as the catalyst for Patrick to take control of his life, calorie by calorie.

Through the simplicity and structure of the Calories In, Calories Out (CICO) method, 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 preparation and mindful eating helped him lose over 60kg (132lbs).

What motivated you to start your weight loss journey? Has there been a certain turning point?

Before I even turned 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 into determination and I knew it was time for 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 300-400 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.

How were the first few weeks?

It was nice 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 deep fried snacks. I replaced them with high-protein, low-calorie meals that kept me full and under voltage.

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

Yes, about a year. Up to that point I had been dealing with some regressions and progressions. That’s when I started experimenting with volume-based eating—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 figure out 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 all about learning and adaptation, but in the second year the changes became more visible.

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

Injuries, overeating, and moments of losing self-control were some of the biggest obstacles I faced. I’ve learned that consistency is key – especially with practice. Once I started preparing macro-friendly meals that satisfied my cravings, it became easier for me to stick to my plan.

For example, I ate frozen pizza with fries. When I learned how easy it is to chop sweet potatoes and air fry them with spices and make my own low-calorie egg white, vegetable, and low-fat cheese pizza, I saved almost 1,000 calories every time I ate that meal.

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

Meal prep was an absolute game changer. Weekly meal planning and preparation has helped me stay within my calorie goals and avoid impulsive eating. I used to eat two to three bags of chips a day. When I started logging my food, I found out I was adding 600 calories a day. Cutting out heavily processed junk food has made a huge difference.

What was the most rewarding moment of your trip?

There were so many, but two stand out: getting into a size medium after years of wearing a 3XL and putting on a suit for the first time. I went to a family wedding. I got a lot of compliments that night. I felt powerful – people were noticing how I had changed my health. Those moments were surreal and reminded me of how far I’ve come.

How has your weight loss changed your daily life?

Now I have lost 58.5 kg 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 encouraged me to lose an additional 10 kg. Apart 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 thinking has completely changed. I am mindful of what I put into my body and 99% of my meals are based on my nutritional goals. I will never allow myself to go back to unhealthy habits again.

Patrick’s story highlights the power of a simple concept: calories in, calories in. Through consistency, planning and self-discipline, he proved that small, deliberate changes can lead to extraordinary results.

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