Losing Weight in Autumn

By Robin Westen

When the cooler weather returns many of us opt for heartier meals, which means more calories. Then the holidays roll around and it’s not until the New Year when most Americans vow to lose added pounds. But weight loss experts say fall can be the perfect time to start a regular exercise routine and a focused weight loss program. Why? It’s the season when routines begin anew and the weather cools off making exercise easier.

Here's how to make this season work for you:

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Choose Fall Foods Seek out farmers' markets to select from the nutritious bounty of fall produce. Eating foods in season tastes best because of the peak flavors and the choices are naturally healthier and lower in calories. But make smart dishes. For example, make pumpkin soup or toasted pumpkin seeds rather than pumpkin pie. Other great fall foods include apples and squash.

Control Cravings Appetites can surge in autumn but you can keep it stable by controlling your blood sugar. One trick is to plan ahead: Bring along a baggie full of unsalted nuts and dried fruit for when hunger strikes.

Keep Your Exercise Plan Realistic When the weather cools off, you might think it’s time to bump up your exercise routine dramatically or begin a new one. Not so fast. Remember: Something is better than nothing. Even if you add 10 minutes in the morning and 10 minutes at night, you’ll see results. Even better, make exercise a chance to get together with friends, such as walking with a neighbor.

Put It in Writing Write down your master plan for how you'll fit in fitness and eat healthier and factor it into your fall schedule. It’s not enough to say you are going to exercise daily; you need to be more specific, such as going to the gym. Choose the days and the times.

Eat Breakfast Skipping breakfast is an invitation for over-consumption of less nutritious foods later in the day. Now that the weather’s cooler, opt for low-calorie, high fiber oatmeal. It will not only help get your day started but studies show it helps to control your appetite.

Don’t Forget Portion Control Portions have a tendency to get larger in autumn. Just like sharpening your pencils to get ready for school, break out the measuring cups and see how much food you have been putting on your plate.

Robin Westen is ThirdAge's Medical Director. Check for her daily updates. Her latest book, co-written with Dr. Alyssa Dweck, is "V is for Vagina."

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