Every month we report on a success story to inspire and motivate you on your path to your own health.
Meet Patrick, a young man from Ireland whose life took a dramatic turn when he was just 16 years old. When Patrick reached his peak weight of 146.7 kg (323 pounds), his doctor warned him urgently: his health was in imminent danger. This 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 not only changed his body, but also his attitude towards food and fitness.
Here is Patrick’s story, in his own words, about how consistency, food preparation and mindful eating helped him lose over 60 kg (132 pounds).
What motivated you to start your weight loss journey? Was there a particular turning point?
Before I was even 20, my doctor told me that I was just 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 using an online calorie calculator to determine a calorie deficit of 300 to 400 calories for gradual weight loss. I tracked everything I ate and focused on creating a sustainable deficit that didn’t leave me feeling exhausted.
You might also like:
Why choosing the right calorie goal is important for weight loss >
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 shortbread and fried snacks. I replaced these with high protein, low calorie meals kept me full and full of energy.
Did you have an “aha” moment when it started to click?
Yes, about a year later. At this point I had experienced some regression and progress. 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 point I had also reduced my calorie deficit to 800, which accelerated my progress. These 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 16 to 18 months old, I started hearing comments from others about my transformation. The first year was all about learning and making adjustments, but in the second year the changes became more noticeable.
What setbacks did you have to accept 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 is key – especially when it comes to training. Once I started making macro-friendly meals that satisfied my cravings, I found it easier to stick to my plan.
For example, I used to eat frozen pizza with fries. When I learned how easy it was to chop up a sweet potato and air fry it with seasonings and make my own low-calorie pizza using protein, veggies, and low-fat cheese, I was able to save nearly 1,000 calories from each meal.
What were the most important lessons you learned about CICO, food and nutrition?
Meal prep was an absolute game-changer. Planning and preparing my meals weekly has helped me stick to my calorie goals and avoid impulsive eating. I used to devour two or three bags of chips a day. When I started tracking my diet, I realized 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 trip?
There were so many of them, but two in particular stand out: After years of wearing a 3XL, I slipped into medium sized clothing and became suited for a suit for the first time. I went to a family wedding. I received many compliments that evening. I felt powerful – people noticed how I had changed my health. These moments felt surreal and reminded me of how far I had come.
How has your weight loss changed your daily life?
I have now lost 58.5 kg and feel like a completely different person. Running and weight lifting have become part of my routine, and I’ve even completed challenges like 75 Hard, which required me to lose an additional 10kg. Aside from the physical changes, I feel stronger, healthier and more confident than ever before.
How do you feel about food and fitness now compared to when you first started?
My mindset has completely changed. I’m careful about 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. With 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 normal daily activity level. We use these factors to determine the calories needed to reach your goal, whether you want to maintain your current weight, lose weight, or gain weight.
Your answers and your goal will determine your individual daily calorie and nutrient goals.
As you log your meals, the app visualizes how many calories you have consumed. These insights can help you make adjustments that support your weight loss goals.
The post How Patrick achieved his weight loss goals with the CICO diet appeared first MyFitnessPal Blog.
