Each month, we feature a success story to inspire and motivate you as you navigate 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 peak weight of 146.7 kg (323 pounds), Patrick’s doctor gave him a stern 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 the way he thought about food and fitness.

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

What inspired 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 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 an online calorie calculator 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 depleted.

How were the first weeks?

It felt good to see the numbers on the scale start to move, but there was no challenge. I had to say goodbye to some of my favorite foods, like butter rolls and fried snacks. I replaced those with protein and low calorie meals it kept me full and energized.

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

Yes, about a year. By then, I was dealing with some regressions and progressions. That’s when I started experimenting with volume-based eating: filling my plate with foods that are low in calories but high in nutrients and satiety. By then, I had also adjusted my calorie deficit to 800, which accelerated my progress. Those trial and error moments in the first year helped me understand how the CICO method works for me.

How long did it take you to see the 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 making adjustments, but in the second year, the changes were more noticeable.

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

Injuries, eating, and moments of self-control were some of the biggest obstacles I faced. I learned that consistency was key, especially with exercise. Once I started making macro-friendly meals to satisfy my cravings, it became easier to stick to my plan.

For example, I used to eat frozen pizza with fries. When I learned how easy it is to chop a potato and air fry it with seasoning and make a low-calorie pizza using egg whites, vegetables, and low-fat cheese, I saved almost 1,000 calories every time I made that meal.

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

Cooking the meal was a complete change. Planning and preparing my meals each week helped me stay within my calorie goals and avoid impulsive eating. I devoured two or three bags of chips a day. When I started logging my food, I found out that I was adding 600 calories to my day. Cutting out highly processed junk food made a big difference.

What was the most rewarding moment of your trip?

There were so many, but two stand out: fitting into a size medium after years of wearing a 3XL and wearing a suit for the first time. I was going to a family wedding. I got a lot of compliments that night. I felt strong; people were noticing how I had transformed my health. Those moments felt surreal and reminded me of how far I had come.

How has your weight loss changed your daily life?

Now I am 58.5 kg less, and I feel like a completely different person. Running and lifting weights have become a part of my routine, and I’ve also completed challenges like 75 Hard, which made me drop an extra 10kg. 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 way of thinking has completely changed. I am mindful of what I put in my body, and 99% of my meals are based on nutritional goals. I will never let myself fall into bad 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, deliberate changes can lead to extraordinary results.

The post How Patrick Achieved His Weight Loss Goals With the CICO Diet appeared first on MyFitnessPal Blog.

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