# @ciarafoyinc on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DWlrhPjkcxA
- **Gondola URL:** https://gondola.cc/posts/62472676-ciarafoyinc-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/d83186194a.jpg
- **Posted:** 2026-04-01T12:18:10.000+00:00
- **Account Owner:** Ciara Foy // Nutritionist • Hormone Expert • 20 Yrs (@ciarafoyinc) — https://gondola.cc/ciarafoyinc

## Caption

You’re eating the salads. The smoothies. You ditched the junk years ago. And the scale is not moving.

So you start thinking it’s you. Something is wrong with YOUR body. You must not be trying hard enough. You cut more. You skip meals. And when Friday hits you’re so deprived you inhale everything in sight and wake up Monday hating yourself.

I lived this. In my twenties I was in the gym at 6am, eating clean five days a week, and Friday I needed an out. Candy store on the way home. Jube jubes, sour keys, Thai food, wine. Because I had been *perfect*. 

Then I’d spend the weekend punishing myself. That shame spiral kept me stuck for years and it had nothing to do with willpower. It had everything to do with a knowledge gap.

After 20+ years as a nutritionist here is the pattern. Women over 40 eating quality food but not in a deficit. A smoothie with almond butter, banana, oats, and coconut milk can hit 600+ calories. A salad with olive oil, avocado, and nuts can pass 850. Quality alone does not equal fat loss.

What shifts things. 30 to 40g protein per meal. Half your plate non starchy veg. A real carb like potatoes or butternut squash. One fat source per meal, not three stacked together.

When you understand your macro ratio on top of how much you’re eating, cravings slow down, you stay full, and it feels easy. But you have to know the numbers first.

Track what you’re actually eating for one week. No judgment, just data. Then create a moderate deficit of 300 to 500 calories a day. Not 1,000. Not skipping meals. Going too low triggers the binge and restarts the shame cycle.

Stop blaming your body. It’s not broken. You have the power to change this once you see the gap between what you think you’re eating and what you actually are.

Comment GUIDE for the practical steps to balance your blood sugar so you can layer on a deficit without the cravings or the crash.

Save this for Sunday when you’re prepping and wondering why last week didn’t work

Follow for what 20 years of food diaries taught me about fat loss after 40

#womenover40 #fatlossafter40 #cleaneating #caloriedeficit #hormonalhealth

## Stats

- **Views:** 2,305
- **Likes:** 24
- **Shares:** 0
- **Comments:** 47

## Tags

fatlossafter40, hormonalhealth, womenover40, caloriedeficit, cleaneating

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