How Patrick Achieved His Weight Loss Goals With the CICO Diet

Every month, we feature 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 just 16 years old. 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 served as 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 about food and fitness.

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

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

Before I even hit 20, my doctor told me I was days away from a medical emergency because of 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 a caloric calculator online to figure out 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 drained.

What were the first few weeks like?

It felt good to see the numbers on the scale begin 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 those with high-protein, low-calorie meals that kept me full and energized.

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

Yes, about a year in. By that point, I’d dealt 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 high in nutrients and satiety. By this time, I had also adjusted my calorie deficit to 800, which sped up 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 for you to see results?

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

What setbacks did you face 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 satisfied my cravings, it became easier to stick to my plan.

For example, I used to eat frozen pizza with french fries. When I learned how easy it is to chop up a sweet potato and air fry it with seasoning and make my own low calorie pizza using egg whites, veggies, and low fat cheese, it saved me nearly 1,000 calories each time I had that meal. 

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

Meal prep was an absolute game-changer. Planning and prepping my meals each week helped me stay within my calorie goals and avoid impulsive eating. I used to devour 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 journey?

There were so many, but two stand out: getting 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 got some many compliments that night. I felt powerful—people were noticing how I’d transformed my health. Those moments felt surreal and reminded me how far I’d come.

How has your weight loss changed your daily life?

I’m now 58.5 kg down, and I feel like a completely different person. Running and lifting weights have become a part of my routine, and I’ve even completed challenges like 75 Hard, which pushed me to drop an additional 10 kg. Beyond 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 shifted. I’m mindful of what I put into my body, and 99% of my meals are based on my nutrition goals. I’ll 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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