8 Best Ways To Avoid Fall Weight Gain, According To Experts


As soon as October arrives, our calendars are booked with holiday events, soccer games, and spooky nights to watch movies for the rest of the fall season. And while it’s a fun time of year, it can bring new opportunities for weight gain and stepping away from our health goals.

Now, we’re not here to tell anyone that 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 that you can follow, according to the experts.

Read on for dietitian-recommended tips for avoiding fall weight gain, and for more healthy eating tips, be 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 a food-central holiday like Halloween and Thanksgiving can be a recipe for your weight gain in the fall,” explains Laura Burak, MS, RD, author of Slimming with smoothies, and founder of Laura Burak Nutrition, “that’s why it’s important to get out there and get moving whenever you can.”

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

“Healthy living isn’t about avoiding your favorite indulgences, but rather balancing them in other consistent ways,” says Burak.

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

“Stock up on healthy snacks like nuts, seeds, fruits and vegetables, hummus or guac to keep at home so you always have an alternative to the Snickers mini bar your son just gave you,” Burak explains. .

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

“Packing snacks in a lunchbox 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 manual, “So try packing something easy like protein bars, beef jerky, or nuts.”

RELATED: 50 healthy snack ideas to stay slim

black woman cooking salad

Another great way to avoid the extra pounds this season is to try cooking more at home and ordering less take out.

“The more you eat at home, the more you will eat naturally and therefore the less likely you are to gain weight seasonally,” says Burak.

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

“For fall, focus on seasonal fruits and vegetables like pumpkins, squash, and apples, as you’ll naturally be consuming more vitamins, minerals, and antioxidants, along with fewer added calories and less fat. salt, “says Burak,” and you may even feel a sense of connection by eating with the season or by eating something that you have prepared on your own. “

RELATED: 63 fall recipes for weight loss

Beautiful woman helped by trainer in gym

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

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

Even though 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.

halloween candy

The fall season brings holiday season, Halloween candy, and end-of-race drinks, but does that mean you have to miss out on all those goodies?

“You can still enjoy a few fall treats, but maybe not several times a day, seven days a week,” says Goodson, “as you start a week, watch what’s coming up and choose where you want to go. want to splurge. “

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


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

“Fiber helps you stay full longer while 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 high-fiber seasonal options for fall, go for fresh apples, pumpkin, spinach, or cranberries.

RELATED: A major effect of consuming foods rich in fiber, according to an expert

woman eating unhealthy food while watching tv at night.

Professional dietitian Sarah Williams, MS, RD, Owner and Founder of Sweet Balance Nutrition, notes that fall can sometimes bring more time around the house, with perhaps more boredom or seasonal depression. For some, this can lead to emotional eating, which in turn can lead to weight gain.

“To avoid gaining weight while eating emotionally, it’s important to practice recognizing the difference between emotional and physical hunger,” says Williams. or “am I physically hungry or am I just sad?” “”

Williams suggests that whenever you want to eat for emotional reasons, try to find another distraction, like calling a friend, cleaning the kitchen, or going for a nice fall walk!


Eating more vegetables is an important part of avoiding weight gain in the fall. According to Williams, vegetables are great because they are “low in calories and high in vitamins, minerals and fiber, so you can eat lots of them without going over calories.”

Not only that, but she also points out that the fiber you get from vegetables can help you feel fuller longer throughout the day.

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

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