If you’ve noticed unexplained weight gain or hit a weight loss plateau as you approach menopause, you’re not alone. Experts say gaining one to two pounds per year starting in your 40s is common.
Registered dietitian Keri Glassman explains that several factors contribute to mid-life weight changes. Hormonal shifts, particularly drops in estrogen, can slow metabolism and affect insulin sensitivity, leading to fat accumulation in the midsection. Aging also naturally reduces muscle mass, which decreases the number of calories burned at rest and during exercise. On top of that, sleep disturbances can disrupt hunger signals, causing overeating.
Glassman recently appeared on the TODAY show to share strategies for combating mid-life weight gain, including a go-to snack to help stay full and prevent cravings between meals.
The Power of Pears and Nut Butter
When mid-morning or afternoon hunger strikes, Glassman advises reaching for a nutrient-rich snack rather than ignoring it. Her top recommendation: a pear paired with nut butter.
“Pears are delicious and packed with fiber, vitamins, and minerals. Nut butter, like peanut or almond, provides plant-based protein and healthy fats,” Glassman explained. This combination not only satisfies hunger but also helps maintain energy levels and stabilize blood sugar, preventing overeating later in the day.
Why Snacking Matters in Mid-Life
Skipping meals or going long periods without food can add stress to an already fluctuating hormonal system, Glassman warns. “Your hormones are already changing, your body is already stressed,” she says. Healthy snacks that combine fiber and protein support gut health, regulate blood sugar, and reduce cravings.
Fiber promotes fullness and digestive health, with mid-life women encouraged to aim for roughly 30 grams per day. Protein helps maintain muscle, stabilize blood sugar, and support overall weight management.
Simple Ways to Start
A medium-sized pear with two tablespoons of nut butter is an easy, portable snack. For variety, apples or berries can substitute the pear, and healthy beef jerky can provide additional protein. Other high-fiber, high-protein options include hummus with sliced bell peppers, roasted edamame, or cottage cheese topped with berries.
For more snack ideas and nutrition tips, the Start TODAY app offers a comprehensive guide.
TODAY’s Expert Tip of the Day series delivers practical advice from qualified specialists on diet, fitness, mental wellness, heart health, and more—helping make everyday life a little easier for viewers.
