One of the most exciting aspects of the seasons changing is that you get to partake in a whole new bounty of produce—and fall undoubtedly brings some of the tastiest foods. As an added bonus, many of those foods happen to be good for you. No, we’re not talking about apple pie and stuffing—although those are delicious, they’re not exactly the best choices when you’re trying to lose weight. That’s why we rounded up all the foods to eat during the fall for quicker weight loss. So you know exactly which seasonal ingredients to focus on when you’re trying to slim down.

Whether you’re looking for nutritious snack options to pack for work, or new veggies to add to your weeknight dinners, be sure to add the following fall foods to your shopping cart to make your weight loss journey a bit easier. Then, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now.

Registered dietitians agree that pumpkin is an autumn staple that you don’t want to miss out on. According to Jinan Banna, PhD, RD, it’s not only packed with essential nutrients, but it’s also high in fiber, which helps you stay full so you don’t overeat between meals.

“Pumpkin may be beneficial for weight loss because it’s largely made up of water (about 90%), making it low in calories while remaining rich in health-promoting vitamins and minerals,” says Mackenzie Burgess, RDN and recipe developer at Cheerful Choices.

Burgess strongly recommends choosing 100% canned pumpkin puree, rather than pumpkin pie mix which is generally made for baking and therefore, filled with unnecessary added sugar. Try adding pumpkin puree to soups and smoothies, or mixing it with rolled oats and nut butter to make no-bake pumpkin energy bites.

By the way—if you’re carving up any pumpkins this season, be sure to save the seeds for roasting.

“These seeds may be small, but their benefits are mighty,” says Kate Wilson McGowan, RDN, founder of Bittersweet Nutrition. “Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. A handful of pumpkin seeds contains a substantial quantity of healthy fats, 7 grams of protein (the same as an egg), iron, magnesium and zinc. Since pumpkin seeds are rich in magnesium, and zinc, they help boost immunity and reduce inflammation. Healthy magnesium levels are important for your blood pressure, blood sugar levels, as well as heart and bone health.”

McGowan suggests sprinkling pumpkin seeds onto salads or tossing them into a trail mix, but they also make a stellar snack on their own.

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Whether you pick your own at a local farm or pick some up at the supermarket, apples are another phenomenal fall food to stock up on when you’re aiming to shed some pounds. One large apple with the skin has a whopping 5.4 grams of fiber, or 19% of your daily value.

Not to mention, Banna notes that apples have been linked to many other health benefits, like helping to prevent certain chronic diseases, like cancer, cardiovascular disease, asthma, and Alzheimer’s disease.

A 2011 review in Advances in Nutrition acknowledged that apples are associated with improved outcomes related to weight management, as well as bone health, gastrointestinal protection, lung function, and aging-related cognitive decline.

Try dipping apple slices into almond butter for a healthy but satiating snack, chopping them up and tossing them into a kale and walnut salad, or adding thin slices to a turkey sandwich for some sweet and satisfying crunch.

“This cruciferous veggie is the perfect weight-loss food,” says Lisa Young, PhD, RDN, author of Finally Full, Finally Slim, and a member of our medical expert board. “It is high in fiber and low in calories and pairs really well with lean proteins like fish or chicken.”

If you don’t like the taste of Brussels sprouts, Jen Hernandez RDN, CSR, LDN of Plant-Powered Kidneys, strongly recommends ditching the traditional method of steaming them and roasting or air frying them ​​instead for more flavorful results.

“The charred and browned areas give more texture and slight sweetness, which pairs well with a balsamic reduction,” she explains. “They’re a great substitute for potatoes.”

“Satisfying your hunger with this nutrient-rich food is a great way to aid in weight loss and immune support simultaneously,” says Trista Best, RD, MPH with Balance One.
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Butternut squash is another low-calorie, high-fiber food, which makes it a no-brainer when it comes to weight loss. A 2009 study in The Journal of Nutrition found that for every gram increase in dietary fiber intake, women lost 0.55 pounds and their body fat decreased by 0.25%. Butternut squash contains not only insoluble fiber but also soluble fiber—which research has shown may help to reduce your appetite, thus causing you to consume fewer calories.

Butternut squash is super versatile—Best recommends using it in soups and stews, or adding roasted butternut squash to a fall-themed salad with sunflower seeds and cranberries. She says you can also use it in a healthy whole-grain muffin recipe—this squash pairs especially well with nuts and spices.

Butternut squash isn’t the only squash that can come in handy in regards to weight loss. While acorn squash may be slightly less popular, it’s just as healthy of a choice.

“The fiber in acorn squash adds more volume without adding calories so it can help us feel satisfied,” says Emily Rice, RDN and staff dietitian at the Comprehensive Weight Management and Metabolic Surgery Program at The Ohio State University Wexner Medical Center. It also keeps the food in the stomach longer, helping us feel fuller longer which may result in less snacking and reducing portion sizes of nutrient-poor foods.

Dr. Joan Salge Blake, RDN, LDN—a nutrition professor at Boston University and the host of the nutrition and health podcast Spot On!—recommends baking acorn squash with cinnamon and a dash of honey to satisfy your sweet tooth.

“Keep cooked squash in a covered container in the refrigerator,” she says. “When you have a craving for sweets, microwave a scoop of the squash.”

You can also roast acorn squash with savory herbs and spices for a filling side dish to roasted meats, or stuff half of a roasted squash with lentils and other veggies.

For even more weight loss tips, read these next:

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In many parts of the country, it’s that time of year when the idea to cozy up and relax might start to sound a little more appealing than grinding through a tough workout. Hey, no judgement—in fact, if we told you eating more of the one fall food you look forward to all year could be a highly proactive way to avoid fall weight gain… would you believe us? As it turns out, a dietitian says the quintessential fall harvest might help you stay in shape, in addition to its other amazing health benefits.

Keep reading to learn why pumpkin (yes, pumpkin!) could serve your weight loss goals this fall.

Then, want more good news? Check out why some nutrition experts are saying bread could soon become less of a forbidden food.

Per 1/2-cup: 40 calories, 0 g fat, 0 mg cholesterol, 5 mg sodium, 10 g carbohydrates, 3 g fiber, 4 g sugars, 0 g added sugars, 1 g protein

Let’s start with the basics about this beloved squash. Ever studied the side of a purée pumpkin can? We just happened to have one on hand: A half-cup serving of Libby’s canned pumpkin packs three grams of fiber and one gram of protein, with just 40 calories.

Those nutrition facts are a great start to understanding why pumpkin can be considered a boon to your efforts to stay trim.

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This slice of pumpkin might remind you of the way a cantaloupe looks—and, like melons, pumpkins contain a lot of one particular substance: Water.

Registered dietitian and nutritionist Mackenzie Burgess, RDN, spelled out for Fox News why this works. “Pumpkin is beneficial for weight loss because it’s largely made up of water, so it is low in calories while still containing many nutrients,” Burgess said.

Add to that the fiber content, plus low sugar, and you might see how pumpkin is a friendly food for delivering loads of goodness, with the power also to flush your body of some excess.

RELATED: One Major Effect of Eating Pumpkin, Says Dietitian

Here’s perhaps the biggest challenge with taking advantage of pumpkin this fall: For the second year in a row, canned pumpkin is one of the grocery items that’s currently affected by a shortage.

Fortunately, it seems like whole pumpkins remain abundant. Roasting a pumpkin can be relatively easy (in parts of Europe, they love doing this): Try slicing it into small sections, removing the seeds (consider toasting your pumpkin seeds, there’s more healthy stuff in there!), then placing the pumpkin segments in a baking pan with shallow water to keep the pumpkin moist while you roast it.

When it comes out of the oven, purée your pumpkin and serve it as a side (think mashed sweet potatoes), or slice the roasted pumpkin further and add the cubes to a salad. Try this Mixed Greens Salad with Pumpkin Vinaigrette… or pumpkin pizza.

(We said it: Pumpkin pizza.)

Go ahead, feel great by doing all the things with pumpkin this fall. Test any of these 33 Delicious Pumpkin Recipes, or even this Instant Pot Two-Layered Creamy Pumpkin Yogurt.

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As soon as October hits, our calendars become booked with holiday events, football games, and scary movie-watch parties for the rest of the fall season. And although this is a fun time of year, it can bring new opportunities for weight gain and veering away from our health goals.

Now, we’re not here to tell anyone they can’t enjoy their favorite Halloween candy. But if you’re someone who wants to have fun and maintain your weight goals, there are some simple tips you can follow, according to the experts.

Read on to learn the dietitian-recommended tips for avoiding the fall weight gain, and for more healthy eating tips, make sure to check out The 7 Healthiest Foods to Eat Right Now.

“The stressful start of a new school year, colder weather, comfort food, and food-central holidays like Halloween and Thanksgiving can be a recipe for your weight to creep up in the fall,” says Laura Burak, MS, RD, author of Slimdown with Smoothies, and founder of Laura Burak Nutrition, “which is why it’s important to get outside and move whenever you’re able.”

Balancing out your holiday treats with more walking or biking can be an easy way to avoid the dreaded fall weight gain.

“A healthy life is not about avoiding your favorite indulgences, but rather balancing them out in other consistent ways,” says Burak.

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The fall season can feel like one of the busiest times of the year, which means that prepping the right snacks becomes all the more important.

“Stock up on healthy snacks like nuts, seeds, fruits and veggies, hummus, or guac to keep in your house so you always have an alternative to the mini Snickers bar your son just offered you,” says Burak.

And if you’re on the go throughout the day, you can take your snacks with you!

“Packing snacks in a lunch box or keeping non-perishable snacks in your bag can help you make better choices when you’re busy,” says Amy Goodson, MS, RD, CSSD, LD author of The Sports Nutrition Playbook, “so try packing something easy like protein bars, beef jerky, or nuts.”

RELATED: 50 Healthy Snack Ideas to Keep You Slim

Another great way to avoid the extra pounds this season is by trying to cook at home more and order less take-out.

“The more you eat from home, the healthier you will naturally eat and therefore, the less chance you have of seasonal weight gain,” says Burak.

And if cooking is something you really enjoy, you can get into the festive fall spirit by trying new recipes or using seasonal produce.

“For the fall, focus on seasonal fruits and veggies like pumpkin, squash, and apples because you will naturally be taking in more vitamins, minerals, and antioxidants, as well as fewer added calories and less salt,” says Burak, “and you may even feel a sense of connection by eating with the season or eating something you prepared yourself.”

RELATED: 63 Fall Recipes For Weight Loss

It’s normal that as the fall season gets busier and the days start to feel shorter, you may be tempted to skip out on your workout routine.

“Naturally, people will enjoy more high-calorie foods during the fall and holiday season,” says Goodson, “so if you don’t keep up with exercising, it could lead to weight gain.”

Even if the type of workout you usually do needs to be adjusted to fit your busier schedule, it’s still important to get some type of movement every day.

The fall season brings holiday parties, Halloween candy, and tailgating drinks, but does this mean you have to miss out on all of these treats?

“You can still enjoy some fall goodies, but maybe not multiple times a day, seven days a week,” says Goodson, “so as you go into a week, look at what’s coming up, and pick and choose where you want to splurge.”

And if you’re heading to a fall festivity but decide you don’t feel like splurging that day, Goodson suggests coming prepared by “bringing a lower-calorie, nutrient-rich option to the party so you know there will be a better-for-you choice available!”

According to registered dietitian Kim Rose, RD with Lose It!, getting enough fiber is a crucial step in watching your weight this fall.

“Fiber helps you stay full for a longer period of time while simultaneously reducing your appetite,” says Rose, “so try incorporating high-fiber foods like fruits, vegetables, whole grains, and legumes into your daily diet.”

Rose also adds that if you need some high-fiber seasonal options for the fall, go for apples, pumpkin, spinach, or fresh cranberries.

RELATED: One Major Effect of Eating Fiber-Rich Foods, Says Expert

Registered dietitian Sarah Williams, MS, RD, owner and founder of Sweet Balance Nutrition, notes that fall can sometimes bring more time at home, with possibly more boredom or seasonal depression. For some, this can lead to emotional eating, which can in turn lead to weight gain.

“To prevent weight gain from emotional eating, it’s important to practice recognizing the difference between emotional hunger and physical hunger,” says Williams, “so before you eat, ask yourself ‘am I physically hungry or am I just bored?’ or ‘am I physically hungry or am I just sad?'”

Williams suggests that whenever you may be wanting to eat for emotional reasons, try finding another distraction like calling a friend, cleaning the kitchen, or going for a nice autumn walk!

Eating more vegetables is an important part of avoiding fall weight gain. According to Williams, veggies are great because they’re “low in calories and high in vitamins, minerals, and fiber, so you can eat a lot of them without going overboard on calories.”

Not only that, but she also points out that the fiber you get from vegetables can help you feel full for longer periods of time throughout the day.

“To incorporate more veggies into your fall routine, try making new and unique salads, eating veggies and dip for a snack, or enjoying roasted veggies as a side dish with your meals,” says Williams.

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Sherri Shepherd set a 15-pound weight loss goal earlier this year—and she’s already more than surpassed it. In April, Shepherd revealed to Closer Weekly that she’d gained 25 pounds over the course of the pandemic, with the gain providing her incentive to get her eating and exercise habits back on track.

Now, the star has dropped a whopping 35 pounds in total since beginning her wellness journey, revealing the one thing that “makes the weight fall off” for her. Read on to discover Shepherd’s secrets to success, and for more celebrity slimdowns, Ciara Just Shared The Exact Meal Plan She Followed to Lose 39 Pounds.

On June 29, Shepherd posted a photo of her newly slimmed-down body to Instagram, telling her followers just how she’d lost the last few pounds.

“Started this weight loss journey 8 mos ago, but making other changes in my life helped me lose even more lbs… getting consistent sleep, meditation, finding a great therapist to help me unpack hurt… forgiving those who’ve done me harm… more acceptance… less religion & more relationship… discovering that God loves me no matter what (yeah I am freaky and I curse😂), more water, more walking… being thankful, finding my worth… saying no… had to say goodbye to some friends who weren’t good for me,” said Shepherd. “Peace makes the weight fall off.”

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Instead of having a single weight loss goal in mind, Shepherd has been celebrating her non-scale victories, as well.
In a June 15 Instagram video, Shepherd revealed that she’d recently challenged herself to fit into a particular outfit for an appearance on The Kelly Clarkson Show, a goal she was thrilled to meet. “It was my birthday goal to fit into this catsuit. With a ton of asparagus, grilled chicken, bone broth & tight spanx, I did it,” she captioned the clip.

Shepherd has been showing off her culinary creations on Instagram, explaining her meal choices to followers along the way. On May 25, she posted a photo of a veggie- and bean-packed salad to her account, telling her followers, “Do I want a #2 with fries. Yes I do, but I love how I feel better more than that cheeseburger that would be clogging my arteries & inflaming the tissue around my heart, causing diabetes to choke the life out of me. I kind of like this feeling of feeling good! Just want to encourage you to put down the salt shaker, add more veggies to your plate and drink more water! You’ve got so much to live for!”

For more insight into how your favorite stars slim down, Tiffany Haddish Reacts to Recent Bikini Pic: “Look How Much I Lost!”

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Have your hopes for love been dashed so often that you wish you could restrain your heart? 

Your desire for love is normal.

People want and need human connection, including romance.

However, your need for love does not automatically mean that someone will return the love. 

If you”re hoping to break the cycle of giving your heart only to have it rejected, then you need to learn how to not fall in love. 

Learning to protect your heart doesn’t mean you’ll never find love.

But developing this skill prevents you from setting yourself up for disappointment. 

Why Do I Fall for Someone So Fast?

Human biology and an emotional need for acceptance are the main drivers of falling in love too fast. You really cannot discount the physiological forces bubbling beneath the surface that trigger your love response. 

Loretta G. Breuning, Ph.D., author of Happy Brain, explains the scientific research behind falling in love too quickly. Essentially, Dr. Breuning says that chemicals released by our bodies during the pursuit and acquisition of love make us feel good, really good. 

 The primary bodily mechanisms at work are:

• Biological survival drive urges behavior that could lead to reproduction.
• Romantic excitement delivers a dopamine dose to your brain.
• Oxytocin releases during physical intimacy and encourages bonding.

When your relationship fizzles, you naturally feel sad. Your body got used to those pleasant chemical sensations, and now you don’t have your love drugs anymore. 

Even if you understand these biological facts, you may still wonder, “Why do I fall in love so fast and always end up getting hurt?” Why didn’t the other person feel things as intensely as you did and make true love blossom? 

Although chemical responses can drive people’s behavior, they do not automatically overrule all other thoughts and feelings.

Some people fear the intensity of their emotions and will retreat from love. They question whether they are ready for commitment. 

On the other hand, you seem to welcome the intense feelings that come with love. Your enthusiasm represents a mismatch with your previous partners. They were not craving the full-blown deep connection of love as much as you.

Why Do I Fall in Love So Easily? 15 Tips for Holding on to Your Heart

If you’re longing to know, “How can I stop falling in love so easily,” you should place a value on your emotional energy. When you do, you’ll learn to spend that energy when it’s worth the effort. 

Try to target your potential partners more strategically instead of casting a wide net. This one change could increase the chance that your love investment will pay off. 

Here are some additional tips to be more discerning about giving your love to someone.

1. Admit that you’re emotionally exhausted.

You wouldn’t be searching for tips for how to avoid falling in love if you weren’t tired of getting your heart stomped. 

The time for a change has come because what you’ve been doing is not working for you. It’s time to start working on the new you.

2. Take more time to focus on yourself.

As you regroup, give yourself a break from looking for love. Set up an “out of office” message for your love-starved brain. 

This action will prepare you mentally for those times when you catch yourself considering the merits of a potential love interest. 

Instead, use your time and mental energy to engage in fulfilling activities, like hobbies. 

3. Next time you meet someone interesting, remind yourself about those love chemicals.

Once the thrill of the chase sets in, your brain will want to make those dopamine deliveries keep coming. 

You don’t have to deny yourself this pleasure, but awareness of biological urges can help you keep a clear head. 

4. Set aside fears of losing someone you like.

In the past, have you gone into full capture mode when you meet someone who you like? Did you fret about that person dating someone else and slipping away? 

This fear heightens your emotional responses and makes everything feel so urgent. Try to free yourself of these concerns so that you can feel comfortable proceeding slowly. 

5. Don’t let yourself think about your crush all of the time.

You’ve fixated so long on finding love that your mind habitually daydreams about the object of your desire. 

When you’ve been pondering your potential partner too much, it’s time to distract yourself. Find something else to occupy your mind so that your brain doesn’t get stuck in a love loop again. 

6. When you start dating, retain your independence.

As you start seeing someone, take steps to avoid being clingy. You don’t have to be together every day. 

Take it slow and give yourself plenty of time to see if this connection is real or just infatuation.

7. Keep making time for friends and family after you meet someone.

To resist the temptation to fall in love, maintain the relationships that you already have. 

Call or visit family members. Make plans with your friends. Keep going to your book club, yoga class, or gym. 

8. Don’t be afraid of being single.

You do not need a relationship to define your identity. Many cultures have strong traditions centered around people pairing off and marrying. 

Movies, television shows, books, and music frequently promote the concept of falling in love. Media has a strong influence on how we perceive the world, but no one’s life is a storybook. 

Although you may feel like you must be in a romantic relationship, that’s not the case. Many people live fulfilling and happy lives as singles.

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9. You should avoid rushing into physical intimacy.

Heavy petting and sexual intercourse produce oxytocin, especially in women. Oxytocin is the chemical that builds bonds between people. 

If you take a slow approach to getting physically intimate, you can delay the influence of this biological response until you can determine if someone is a good match for you. 

10. Ask your friends for their opinions about whether this person is a good match.

Because you believe that you fall in love too easily, you probably have a hard time being objective. 

Seek out the opinions of your friends and family about someone who you like. What they have to say might help you rethink falling in love at that moment. 

11. Take off your rose-colored glasses and let yourself be critical.

Making a conscious effort to notice a person’s flaws could help you become more objective. As a loving person, you’re quick to forgive. 

To overcome your charitable nature, pay attention to the other person’s mannerisms or traits that bother you. Focusing on the negative sounds harsh, but this exercise can protect you from falling in love.

12. Avoid overwhelming a love interest with texts, calls, and social media interaction.

Good relationships have boundaries. You don’t want to smother the person with too much contact. 

If you send texts or tag people on social media multiple times a day for no good reason, the other person might feel overwhelmed or suffocated. Responding to you will become a burden. 

13. If a relationship grows, give yourself space from time to time to reassess the situation. 

Even when a relationship seems to be going well, you both need time by yourselves outside of being a couple. 

Making occasional plans without the other person allows you both to maintain separate identities. You don’t want to become dependent on having your “other half” with you.

14. Knowing you’re vulnerable to your emotions, stay in control of them. 

If you’ve never learned to manage your emotional reactions, then it’s time to start. You can’t stop emotions from happening, but you don’t have to let them dictate your every action. 

Teach yourself to recognize your emotions, and then think about what would be your best next step. 

If you want to stop falling in love all of the time, then promote yourself to the boss of your emotions. You’ve been an emotional employee too long. 

15. Protect yourself from being taken advantage of.

Those who fall easily in love can get hurt just as easily. You could have more at stake than a broken heart. 

There is no shortage of “takers” on this planet who’ll find your willingness to fall in love very convenient. You don’t want to get used for money, a place to live, or just for amusement.

Let Love Grow Organically

Falling in love and having it last doesn’t happen overnight. That “love at first sight” feeling could simply be lust or just a fear of missing out. 

You might find that love comes to you if you stop chasing it. Being comfortable with yourself could help more people notice you and take a romantic interest. 

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