How To Avoid Fall Weight Gain

Fall is associated with dying leaves, garden slowdowns and chilly temperatures, but it also means positive change: Loved ones draw closer. A new school year begins. Leaves turn vibrant colors and your warm sweaters come out of hiding. Fall months can bring warmth and brightness to your diet and overall wellness -- if you approach them properly. There are only two contributing factors to holiday season weight gain: increased hunger and reduced physical activity. As though in preparation for their New Year's healthy lifestyle and weight loss resolutions, Americans consume more food and exercise less during the fall and early winter months than the rest of the year. Gone are the months of sun and beach time, and the feast-filled holiday season begins. Depending on where you live, you may leave for work and return home in darkness, which is more likely to inspire curling up in front of the TV than going for a walk or a run. All of these factors can influence your diet.

And if you're a parent of school-age children, you may rely on fast food, frozen meals and processed snacks, such as potato chips, cookies and pretzels, for convenience as they race between the classroom, extra-curricular activities, study and rest time. But many of these foods are dense in unhealthy fats, sodium, refined grains and calories. Fall also kicks off the highest calorie months of the year. Football games, Halloween and Thanksgiving are paths to sugary, salty and high-fat snack foods, which are calorie-dense and nutrient-poor. 7.1 billion on potato chips, according to the Society for Science and the Public, much of which were consumed during fall months. While one gained pound may seem insignificant, holiday pounds tend to stay, said the said the researchers, and increase your risk for serious conditions, such as high blood pressure, heart disease and diabetes. By starting your fall season off on a healthy foot, or "plate," you improve your chance of dodging these risks. Doing so can also reduce emotional risks associated with overeating and weight gain, such as depressive moods, anxiety and intense sensations of shame.

During their historic Mayflower voyage, the pilgrims' diets consisted of various pickled foods, fish, dried meats and cereal grains. While they lacked fresh fruits and vegetables, they consumed significantly less sugar and unhealthy fats than Americans do today. And long before Christopher Columbus or the pilgrims sailed the ocean blue, Native Americans ate diets rich in plant foods. Snack chips, canned cranberry jelly, soft drinks and frozen pies didn't enter the equation until well after the late 19th century, when processed foods first came on the scene. While it isn't necessary, or perhaps realistic, to limit your fall foods to fresh-picked, organic fare, cutting back on processed foods and eating more natural, seasonal options adds ample bang to your nutritional buck. The NICHHD and NIDDKD study of 2000 revealed only two contributing factors to holiday season weight gain: increased hunger and reduced physical activity. Following early Americans' lead by eating more grains, nuts, seeds, fruits and vegetables adds plentiful amounts of vitamins, minerals, antioxidants, healthy fats and fiber to your diet.

Because fiber promotes satiation, you'll experience less hunger between meals. Whole foods typically also require more chewing, which slows your eating pace and promotes portion and appetite control. And emphasizing nutritious food guards against food cravings, which can stem from nutrient deficiencies. Carolyn Scott-Hamilton, a holistic nutritionist, natural-foods chef and creator of the Healthy Voyager brand, recommends pumpkins, sweet potatoes and yams as prime fall-friendly food choices. Scott-Hamilton said. So make like the pilgrims and Native Americans and eat vegetables fresh or cooked from plates, not packages. Get a handle on how many calories you're consuming each day by tracking your food using a free calorie tracker like LIVESTRONG.COM's MyPlate. It will also show you how many calories you are burning from exercise. You can even download the free mobile apps for iPhone and Android. Eating in-season foods, or foods at peak harvesting time, provides another way of improving your diet during the fall. Not only are these foods at their nutrient prime, they also haven't been sitting on trucks or store shelves for months. For best results, Thompson suggests shopping at farmers markets. At your supermarket, look for on-sale, colorful fruits and vegetables. Because of their plentiful supply, seasonal foods cost less. To make use of fall produce, Thompson suggested pureeing squash for soup. For a sweet treat, bake cubed apples and butternut squash tossed in maple syrup, until they soften. Sliced, lightly batter-fried Japanese kabocha squash provides a higher nutrient alternative to nachos and potato chips while watching football games or anytime you feel like snacking. Other healthy snack alternatives include raw kale chips, baked potato wedges, whole grain pita chips with salsa or black bean dip, apple and pear slices topped with almond butter and grilled portobello mushrooms. Water, water, water. Did I mention water,