Many women notice unexpected weight gain or struggle with weight loss plateaus in the years leading up to menopause — and they’re far from alone.
“Starting in your 40s, you gain about one to two pounds every year,” says registered dietitian Keri Glassman. Several factors contribute to this trend. Hormonal changes and declining estrogen levels can slow metabolism and affect insulin sensitivity, often resulting in increased midsection weight. Additionally, natural age-related muscle loss reduces the number of calories burned both at rest and during exercise. Sleep disturbances further complicate matters by disrupting hunger cues, sometimes leading to overeating.
Glassman recently appeared on the TODAY show to share practical tips for managing weight during midlife, including her go-to snack for curbing cravings between meals.
Dietitian Tip: Pears with Nut Butter
When mid-morning or mid-afternoon hunger strikes, Glassman recommends reaching for a nutrient-rich snack rather than processed options. Her favorite? A pear paired with nut butter.
“A pear and nut butter is a great combination of protein and fiber,” Glassman explains. Pears are packed with fiber, vitamins, and minerals, while nut butter — such as almond or peanut — delivers satisfying plant protein and healthy fats.
Snacking strategically helps maintain energy levels, stabilize blood sugar, and prevent overeating at subsequent meals. Glassman emphasizes that going long periods without eating is particularly challenging for women in midlife, as fluctuating hormones and stress can intensify cravings.
“We really want fiber and protein,” she notes. Fiber promotes fullness, supports gut health, and prevents blood sugar spikes. Midlife women should aim for roughly 30 grams of fiber per day. Protein helps regulate blood sugar, curb cravings, and maintain muscle mass — a critical factor for metabolism and weight management.
How to Start
Glassman suggests enjoying one medium pear with two tablespoons of nut butter. “This snack is portable, easy to prep, and keeps you fueled when you’re busy or on the go,” she says.
For variety, apples or berries can substitute for pears. For an extra protein boost, options like beef jerky, hummus with sliced bell peppers, roasted edamame, or cottage cheese topped with berries are also effective.
By incorporating high-fiber, high-protein snacks into a balanced diet, women in midlife can better manage weight gain, maintain energy, and reduce cravings throughout the day.
