Many of us worry about gaining weight when the days start to get shorter and our outdoor activities start to dwindle. This is because not only does our amount of exercise decrease, but delicious fall foods such apple cider, pumpkin pie and hearty soups  start making their way into our diets. To make matters worse we find ourselves tempted by Halloween candy and dessert during Thanksgiving. Thankfully fall also has its fair share of nutritious foods that can easily fit into our lifestyles, and help us keep the pounds off during this time of the year. Here are some of them.

Apples

Fall is apple picking season, and not only can you get some outdoor activity in by heading off to the orchard, but they are full of fiber, high in water and phytonutrients. They say an apple a day can keep the doctor away, but it can also keep extra pounds away as well because studies have proven that high-fiber fruits have a very positive effect on weight loss. We should also steer away from peeling your apples too, because fiber is found on both the flesh and the peel.

Pumpkins

Like apples, pumpkins are loaded with fiber. We’re not talking pumpkin lattes or pumpkin pies either, but pumpkin smoothies or adding pumpkin to your casseroles, stir-fries or salads (see photo above). Not only are pumpkins loaded with fiber, but they are also high in beta carotene, which is converted into vitamin A in your body. This makes it a powerful antioxidant.

Chili

When the air gets cooler, warm foods are essential. Chili fits the bill. For many, chili may not be the first food that comes to mind when trying to lose weight, but hear us out. Chili that is loaded with vegetables, beans and lean meat, makes for a balanced dinner. It contains complex carbohydrates and proteins, which means you will stay full longer and help you to avoid reaching for snacks later on.  There are plenty of recipes out there you should take a look at today.

Oatmeal

Speaking of warm meals, almost nothing beats a bowl of oatmeal to start your day before heading out into the cooler weather. It can also help you lose weight because it contains beta-glucan. Beta-glucan is a fiber that can help regulate blood sugar and keep you fuller for a longer amount of time. You can eat oatmeal by itself, or mixed with a few fruits for added benefit. In many cases you can also blend up oatmeal into flour and use it instead of all-purpose flour in recipes.

Pomegranate

Pomegranate season may be short, from September to early November, but the sweet tasting fruit is well worth it. It has incredible antioxidant and anti-inflammatory effects. While on the surface this may not help you lose weight, it can improve your over all stomach health by increasing the growth of Bifidobacterium‌ and ‌Lactobacillus‌. A healthy stomach on the other can help you with your weight loss regiment.

Brussels Sprouts

While brussels sprouts may be available year round, they are in peak season from October to November because they take a long time to grow and prefer cooler weather. Brussels sprouts are a cruciferous vegetable, which can help you lower inflammation in your body. In case you weren’t aware, chronic inflammation can prevent you from losing weight. This means lowering inflammation by eating cruciferous vegetables can be a good thing.

Sweet Potatoes

Sweet potatoes are a fall crop, and thus have become a favourite at dinner tables this time of the year. You don’t need to cover them in salt and pepper or butter to enjoy them either. Try roasting them, mashing them, or adding them to soups. They can even be used as a healthier alternative to stuffed potatoes. They share several of the same qualities as the white potato, such as starch and strong nutrients,, but they are much lower in calories and offer more fiber. They also have more water content, which means they can help you from over eating.