We usually hear a lot about the unhealthy treats to avoid when the fall season rolls around, but what about the fall foods that actually benefit our health?

Eating seasonal foods can help you meet your weight loss goals by encouraging variety in your diet and increasing the level of nutrients you get throughout the dayand the fall season brings a unique list of foods to try.

So incorporate these best fall foods for weight loss into your diet this season, and for more healthy eating tips, make sure to check out The 7 Healthiest Foods to Eat Right Now.

According to Amy Goodson, MS, RD, CSSD, LD, author ofThe Sports Nutrition Playbookand a member of ourmedical expert board, winter squash like spaghetti squash, acorn, and butternut squash are perfect healthy additions to your fall meals.

"With fiber and a variety of nutrients, these squash are a somewhat lower-calorie alternative to other carbohydrates," says Goodson. "They can be roasted, baked, and used to add flavor to your favorite dishes without a lot of extra calories."

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Goodson also loves apples as a weight-loss food for the fall because of their high fiber content and natural sweetness.

"Fiber helps you get full faster and stay full longer, ultimately helping you manage portion sizes," says Goodson. "With about 4 grams of fiber per apple, they're a win for snacking."

She also suggests taking advantage of their natural sugar content by using them to sweeten dishes like oatmeal, baked bread or muffins, or even salads.

We honestly can't get enough of oatmeal. Its health benefits are through the roof, and with tons of fiber, nutrients, and prebiotic properties, oatmeal is one of the best fall foods for weight loss.

"Oatmeal is full of fiber, specifically beta-glucan fiber that helps your heart and your gut," says Goodson. "The fiber and few grams of protein found in oats can help you start the day with a stable blood sugar and better yet, stable energy levels."

Goodson also suggests "adding in nuts, seeds, nut butters, or milk to your oatmeal for an added protein punch to help you feel more satisfied throughout the morning."

Here's The #1 Oatmeal for a Healthy Gut, Says Dietitian

Yes, technically pumpkin is a type of squash and we have already mentioned "winter squash" in our list of fall weight loss foods. However, canned pumpkin is so convenient and easy to eat that it deserved its own spot on our list.

Canned pumpkin is not only delicious, but it's extremely low in calories and sodium and has 4 grams of fiber and 1 gram of protein per serving.

You'll still benefit from eating roasted or baked pumpkin, but the reason canned pumpkin is a great food for weight loss is because it's so easy to add to your smoothies, coffee creamer, or oatmeal for natural flavor without the added calories.

For even more healthy tips, read these next:

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The Verdict on the Best Fall Foods for Weight Loss Eat This Not That - Eat This, Not That

Comfort foods and weight loss usually don't go together in the same sentence, do they? Typically when someone hears the term "comfort foods" they think of all of the foods that are deemed "bad" by most of societymac and cheese, meatloaf, pasta dishes, cheesy sandwiches, even warm chocolate cake. And yet, this couldn't be farther from the truth. There are multiple healthy ways you can cook all of the comfort foods you lovewithoutcompromising any of the flavors you loveand still lose weight.

The trick is touse wholesome ingredientsandinclude the main elements of a filling, healthy meal. If your meal has fiber-rich carbs, lean protein, healthy fats, you'll feel full the rest of the daywhich prevents overeating and weight gain down the line.

So yes, you can eat comfort foodsjust make sure to make your entire meal wholesome and filling! From breakfast to dessert, here are some of our favorite comfort foods to make that keep it healthy while still staying cozy and delicious for the fall season. Then, be sure to check out our list of the 100 Easiest Recipes You Can Make.

These warm oatmeal apple pancakes are the perfect weekend breakfast on a chilly fall morning!

Get our recipe for Oatmeal Pancakes with Cinnamon Apples.

Load up a warm baked sweet potato with yogurt, granola, and berries for an antioxidant-rich breakfast.

Get our recipe for Breakfast Loaded Sweet Potato.

Use up that can of leftover pumpkin and prep a few jars of these crispy, flavorful pumpkin parfaits!

Get our recipe for Spicy Pumpkin Parfaits.

Craving muffins? These paleo plum muffins are the perfect low-calorie treat when you're craving a baked good with your morning cup of coffee.

Get our recipe for Paleo Plum Muffins.

This hearty brunch is the perfect alternative to greasy eggs and potatoes at the local diner.

Get our recipe for Italian Hash With Eggs.

Warm up with this spicy, flavorful eggs diabloserved with tortillas for easy dipping and taco making!

Get our recipe for Eggs Diablo.

Prep a large container of this cranberry-orange granola when you're in need of a quick breakfast during the busy work week.

Get our recipe for Cranberry-Orange Granola.

This simple toast with cashew butter and apple slices makes for an easy and comforting fall breakfast.

Get our recipe for Maple-Cashew-Apple Toast.

For a clever weekend brunch, this open-faced waffle sandwich is flavorful and includes all of those macronutrients you need to stay full for hours.

Get our recipe for Waffles with Ham and Egg.

Nothing says "cozy" more than a bowl of chicken noodle soup and crusty bread!

Get our recipe for Crock-Pot Chicken Noodle Soup.

Meal prep a large pot of this creamy, spicy soup to easily microwave for lunches all week long.

Get our recipe for Instant Pot Zuppa Toscana.

Salad doesn't always have to be cold! This comforting salad is full of all kinds of fall flavors that you know and love.

Get our recipe for Warm Kale-Quinoa Salad.

Another comofrting soup you can prep for the week, or even make for dinner to share with a crowd.

Get our recipe for Instant Pot Chicken and Rice Soup.

Skip the trip to Wendy's and make their famous soup thanks to our copycat version!

Get our recipe for Copycat Wendy's Chili.

Nothing like a bowl of creamy butternut squash soup on a crisp, fall day.

Get our recipe for Rosemary Butternut Squash Soup.

Keeping it low carb? This soup has a low-carb twist to the classic by swapping out noodles with zucchini "zoodles."

Get our recipe for Instant Pot Chicken Zoodle Soup.

This hearty pasta fagioli has all of those delicious flavors you love in the original Olive Garden soup!

Get our recipe for Copycat Pasta Fagioli Soup: Olive Garden's Recipe.

This cozy chili recipe easily uses up a can of pumpkin you have in pantry.

Get our recipe for Pumpkin Chili.

This salad includes a toasty goat cheese "crouton" that you can slice open and enjoy on a bed of refreshing greens, nuts, and fruit.

Get our recipe for Warm Goat Cheese Salad.

Get the slow cooker ready for all of the cozy recipes, liek this green chile pork soup!

Get our recipe for Green Chile Pork Soup.

Salad doesn't always have to be with leafy greens! This fall-inspired salad includes wild rice, sweet potatoes, red onions, and much more.

Get our recipe for Cinnamon-Roasted Sweet Potato Salad With Wild Rice.

This creamy copycat Panera broccoli cheddar soup slashes the calories so you can easily enjoy a bowlandexperience weight loss this season.

Get our recipe for Copycat Panera Broccoli Cheddar Soup.

Have a craving for black bean soup? Our version kicks it up a notch with some added protein and fiber!

Get our recipe for Cuban Tomato and Black Bean Soup.

Warm bacon dressing sounds just like the type of cozy salad dressing we need this season.

Get our recipe for Healthy Spinach & Goat Cheese Salad with Apples & Warm Bacon Dressing.

Forget the top slice of bread! Cut the calories by serving your sandwich open face with a fork, like this toasty hot ham and cheese sandwich.

Get our recipe for Open-Face Hot Ham and Cheese with Chipotle Mayo.

A toast tuna melt sounds like the ultimate comfort food to us!

Get our recipe for Italian Tuna Melt.

Snag your favorite whole grain bread and some leftover cooked chicken breast for this easy-to-make lunch panini.

Get our recipe for Chicken Panini with Pesto and Peppers.

If you're not dipping your grilled cheese into a piping hot cup of tomato soup, you're doing it wrong!

Get our recipe for Grilled Cheese and Tomato Soup.

Roasting up a chicken with hearty vegetables on the weekend is an easy way to have a ready-to-go protein leftover when you need simple weight loss meals throughout the week.

Get our recipe for Herb Roast Chicken with Root Vegetables.

A hearty beef stew is the definition of quitessential cozy, especially when the weather is chilly!

Get our recipe for Classic Beef Stew.

This healthier version of chicken pot pie is the perfect dinner for a crowd on a chilly fall night.

Get our recipe for Chicken Pot Pie.

Give us all the pasta dishes! Cozy up with a slice of this chicken sausage lasagna, packed with all of the flavors you love butnotpacked with all the calories.

Get our recipe for Chicken Sausage Lasagna.

Use up leftover rotisserie chicken (or even leftover chicken from one you roasted on the weekend) with this easy chicken parm casserole recipe!

Get our recipe for Rotisserie Chicken Parm Casserole.

Fatty sausage and pasta with hearty greens sounds like the perfect cozy weeknight meal!

Get our recipe for Orecchiette with Broccoli Rabe.

Sweet and savory is the game with this caulfilower and butternut squash currythe perfect warm meal to enjoy on the couch.

Get our recipe for Curry with Cauliflower and Butternut Squash.

Making beef ragu on a chilly October night just got a light easier thanks to this simple slow cooker recipe!

Get our recipe for Crock Pot Beef Ragu.

This dump-and-go carnitas recipe makes Taco Tuesday a much easier weeknight meal.

Get our recipe for Slow-Cooker Pork Carnitas Tacos.

Pumpkin can be savory, too! This pad thai is full of lean chicken, veggies, peanuts, and warm saucy noodles.

Get our recipe for Pumpkin Pad Thai.

Got some leftover turkey from Thanksgiving? Throw together this easy slow cooker meal the night after for any lingering guests that are hanging for the weekend!

Get our recipe for Slow-Cooked Turkey Cassoulet.

This cozy chicken meal looks like it took hours to make, but really, it just took a few simple steps thanks to the handy slow cooker.

Get our recipe for Maple-Balsamic Chicken and Vegetables.

Cozy meals and slow cookers go hand-in-hand, especially with this deliciously cheesy beef goulash recipe!

Get our recipe for Slow Cooker Beef Goulash.

Skip out on the extra carbs and enjoy this low-carb version of "mac" and cheese using mini bits of cooked cauliflower!

Get our recipe for Creamy Instant Pot Cauliflower "Mac" and Cheese.

Whether you're plant based or not, this easy sheet-pan meal makes for a perfect lean and clean weeknight dinner.

Get our recipe for Sheet-Pan Vegan Sausage and Vegetable.

Need more chicken recipes in your life? These flavorful tandoori chicken legs deserve a permanent spot on your meal plan rotation.

Get our recipe for Keto Tandoori Chicken Legs With Basil-Roasted Cauliflower and Pecans.

This turkey bolognese got even leaner thanks to this garlicky roasted spaghetti squash!

Get our recipe for Turkey Bolognese with Garlic Spaghetti Squash.

Craving Chinese takeout? Our version of orange chicken slashes the calories and ups the fiber, both important aspects for a healthy weight loss meal plan.

Get our recipe for Orange Chicken.

This roasted pork loin is a perfect cozy weekend meal with very minimal effort to make!

Get our recipe for Roast Pork Loin Porchetta-Style with Lemony White Beans.

Skip the noodles again for zoodles with this cozy bowl of chicken ramen with spinach and shiitake mushrooms!

Get our recipe for Chicken Ramen with Shiitake Mushrooms and Spinach.

A healthier twist on the usual shepherd's pie you're used to with sweet potatoes and pork!

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65 Cozy Comfort Foods That Also Help With Weight Loss Eat This Not That - Eat This, Not That

A breakfast or brunch board can be an amazing way to get everyone into the act of creating their own healthy bites. Whether you're throwing a party for friends or putting out a spread for the family on Sunday morning, there is a breakfast board for every taste.

However, breakfast boards do come with a few puzzles to be solved. The most critical is how to keep the warm foods warm and the cold foods cold. The second is how to style the board without creating an unnavigable mess. You want guests to be able to get into the mix and create without everything ending up on the floor. And, the third, is to edit so that it's not too cluttered and has a focus. You want your guests to immediately see the focus of the board and to understand what they need to do without direction.

Here are seven healthy boards and some indispensable tips that solve these issues. (If you feel like cooking a little bit more, here are 87 Healthy Brunch Recipes You Need to Try.)

This board keeps things simple and elegant. If you use one premium product in your breakfast board, it elevates the entire spread. Case in point: Instead of using sausage or ham, use Prosciutto di Parma. A little bit of the paper-thin meat from Italy goes a long way. Pair it with fresh mozzarella, slices of ripe cantaloupe, a super-quick guacamole, and fresh sourdough bread. Sliced and hardboiled eggs with a touch of salt and pepper round everything out.

You can serve your favorite brunch drinks with this board, but know that a bellini would work great because the peach nectar will complement the fatty prosciutto.

Get the recipe for Charcuterie Breakfast Board.

RELATED: Sign up for our newsletter for more healthy recipes and weight loss tips.

If you go the cheeseboard route, you won't have to worry about things that need to stay warm. Hard-boiled eggs can provide the egg portion, and blogger Foxes Loves Lemons also recommends asking for "breakfast cheese" at your local cheese counter. "The cheesemonger won't even blink an eye that you're eating cheese for breakfast, they'll simply point you in the right direction," she writes. This board is also an appetizing mix of sweet and savory, and her homemade apple butter is the secret that ties it all together.

Get the recipe from Foxes Love Lemons.

RELATED:How to Cook the Perfect Eggs for Every Cooking Method

The Baker Mama has tons of great ideas for breakfast boards in her new book, Spectacular Spreads: 50 Amazing Food Spreads for any Occasionseriously, these are works of art. Follow her lead and use mini cast iron pans to serve dishes that need to be warm, like scrambled eggs. She also uses a cute technique of slicing bananas and placing them on top of their peels, which looks great. Little prep bowls hold pesky fruits that tend to roll around, like blueberries and raspberries, and her mini jars of condiments are simply adorable. Also, the way she arranges the perfect pancakes in a diagonal pattern creates a moving focus to the board.

Get the recipe from The Baker Mama.

RELATED:The Best Pancakes in Every State

Another Baker Mama masterpiece, this Top-Your-Own-Oatmeal Board is next-level. Sometimes, it can be overwhelming for guests if your board has too many choices, but there are moments like this when abundance is the star. Oatmeal is such a simple thingit can't compete with the flashiness of waffles or the decadence of French toastthat the sheer number of toppings in this photo makes it more enticing. Plus, her sample versions in little mason jars serve as suggestions for your guests. Who said oatmeal was boring?

Get the recipe from The Baker Mama.

RELATED:16 Celebs Describe How They Make the Perfect Oatmeal

Cotter Crunch's technique for keeping scrambled eggs hot is genius. She scrambles and then bakes the eggs. Her technique is to blend just-cooked scrambled eggs with cream cheese and heavy cream. Then, she bakes the eggs in little mini casserole dishes for 10 minutes before serving. This prevents the eggs from drying out and ensures that you aren't stirring a dozen eggs in a pan right before your guests arrive. Plus, they stay warm in the thick casserole dish.

Get the recipe from Cotter Crunch.

RELATED:The Worst Mistakes Everyone Makes Cooking Eggs, According to a Chef

What's Gaby Cooking breaks out the mandoline. Keeping everything paper-thin does a few things: It makes everything look clean, the thin slices lay beautiful, and they don't stack up so they're less likely to fall. Plus, this makes everything easier to bite into and less likely to shoot across the room when slick cream cheese meets chunky cucumber.

Get the recipe from What's Gaby Cooking.

RELATED:We Tasted 10 Popular Canned Cocktails & This Is the Best

This brunch bar takes the idea of a toast bar and brings it to another level. The key with this board is the bread: It needs to be good. Half Baked Harvest's arranging trick is to fill every space and create a focus. "Arrange the fruits, veggies, and spreads around the eggs, as they are the 'heart' of the bar. I like to fill in almost all of the blank space to create a really pretty, over-the-top spread," Half Baked Harvest writes. Plus, follow her advice to go with what is in season: "For the fall, I'd swap in apples, pomegranates, and roasted pumpkin."

Get the recipe from Half-Baked Harvest.

Read more about building the perfect breakfast:

19 High Protein Breakfasts That Keep You Full

Gordon Ramsay Shares 4 Easy Tips for a Next-Level Weekend Breakfast

30 Nutritionist-Approved Healthy Breakfast Ideas

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7 Cozy Breakfast Boards That Won't Derail Your Weight Loss Goals Eat This Not That - Eat This, Not That

My breakfast: Mostly poha, upma or sometimes pasta with a glass of milk.

My lunch: Two chapaatis, a bowl of subji/ daal, sprouts with curd

My dinner: One or two chapatis with subji, and a glass of milk at bedtime.

Pre-workout meal: Sprouts salad

Post- workout meal: I usually have my breakfast after doing my workout, but if I am hungry, I also take a whey protein shake.

I indulge in (What you eat on your cheat days): All through these 7 months I didn't have a single cheat meal because I believed that if I worked out hard for six days a week, and would have high calorie meals on the seventh day, I would lose all my gains. My sole goal was to lose all the extra weight.

Low-calorie recipes I swear by: Fruits and salads

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Weight loss story: 'I lost 41 kilos in 7 months without a single cheat meal' - Times of India

Will Smith has been on a journey. The Fresh Prince actor and, you know, cultural icon, who recently turned 53, decided to keep things real back in May, when he posted a picture of himself to Instagram. Shirtless beneath his open hoodie, he looked less like an international movie star than a middle-aged uncle happily enjoying a few beers outside, maybe while tossing some horseshoes and minding the grill. Even as he declared in the caption, Im in the worst shape of my life, his 55 million followers were supportive.

That was just the beginning, with Smith sharing more underwear shots on the gram. The welcome honesty about his body turned out to be an extended before picture, with Smith announcing that hed be making his way back to action-star fitness, with an accompanying YouTube documentary charting his progress.

Since then, weve gotten glimpses of what it takes for Smith to carve himself up for his upcoming action roles, notably Bright 2 and Bad Boys 4. Thats meant squats, leg presses, dumbbell rows and shoulder presses, lat pulldowns, and even 3D scanning his body. (Probably not necessary for most people.)

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If youre wondering what kind of mental space Smith has been in during his project, hes shared a bit of a glimpse there, too, in a TikTok posted on Sunday. It opens with him in his bed, presumably enjoying a lazy Sunday, only to be reminded that, per the caption, Sundays arent an excuse to rest. (Worth noting: even movie stars need recovery time.) The Wild Wild West star promptly leaps out of bed, into a montage of situps, presses, dips, and so on. He doesnt look like hes having fun, exactly, but hes certainly not resting.

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Will Smith's Weight Loss Update Is Next-Level Workout Motivation - menshealth.com

The desire to satisfy an intense craving can be so powerful, sometimes it feels uncontrollable. Just imagine this: You were so busy at work that you skipped both breakfast and lunch. Now it's 1:30 and you see an open package of Oreo cookies on the counter right next to a bag of baby carrots.

Which package is making your mouth water?

Uh-huh. You've been there. You know what it feels like being drawn by a force of nature toward the fat and sugar, the crunch of the cookie, and its creamy inside.

As strong as cravings are, you can overcome them with tricks and techniques and not the willpower you just don't have the energy to muster. Following are helpful suggestions to fight cravings and reduce overeating, according to dietitians and nutritionists. Read on, and for more on how to eat healthy, don't miss 15 Underrated Weight Loss Tips That Actually Work.

Giving in to cravings doesn't mean you lack willpower or control. It means you're human. "The craving response is an evolutionary mechanism designed to protect you," explains nutritionist and blogger Dena Gershkovich, RDN, owner of TheArtsyPalate.com.

"When we haven't eaten for a while, our bodies crave foods that are high in fat and sugar because fat is the most efficient source of energy, and sugar is quickly absorbed by the body," she explains. People make the mistake of restricting food and avoiding even nutritious between-meal snacks in an attempt to lose weight, but "the best way to avoid cravings is to prevent your hunger from building too much by eating regularly throughout the day," Gershkovich says.

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

Cravings are strong, and they only get stronger when you try to fight them. "Telling yourself the food you crave is 'bad' actually increases cravings for it," says Melissa Mitri, RD, a dietitian for Wellness Verge. "Instead, allow yourself to eat a little bit of what you really want so in time, it loses its appeal."

Or try the delay technique, she says. "Instead of giving in right away, tell yourself that it's okay to wait. Often, this helps to reduce the likelihood of spontaneous eating in the moment. Plus, when you know you can have it at a later time, it becomes less urgent."

"Breakfast helps you start your day right and regulate blood sugar levels into the morning hours which also limits cravings later in the day," says nutritionist and personal trainer Jamie Hickey, RD, with Truism Fitness. Breakfast beats back cravings even better when it's high in protein. A study in Obesity by researchers at the University of Missouri found that eating a protein-rich breakfast effectively reduces brain signals that influence reward-driven eating behavior (i.e. scarfing barbecue-flavored potato chips; you know what we mean.)

RELATED:21 Things That Happen to Your Body When You Skip Breakfast

"Tea helps comfort and calm a hungry stomach while also hydrating the body so it feels full," says clinical nutritionist Christina Towle, founder of Hudson Valley Nutrition. She recommends teas like those from Good Pharma containing "adaptogens that add an extra boost of botanicals that satisfy the body without calories." Adaptogens are herbals that some small research studies suggest may counteract the body's stress response.

Pause and take a few deep breaths before opening that bag of Tate's Cookies. "Breathing can help you hit pause when you're experiencing an intense craving," says Mitri, who is also president-elect of the Connecticut Academy of Nutrition and Dietetics. "It works because it can help you to slow down and relax, so you're able to evaluate the situation and what's happening." Remind yourself that cravings are normal, and you will get through it.

When you are just dying to dive into a pint of chocolate ice cream, sidetrack yourself by doing something physical, even for just a few minutes. "Distract yourself by listening to a podcast or some music, walking the dog, hitting the yoga mat; do anything to take your mind off the food," says nutritionist Julie Mancuso, registered nutritionist and owner of JM Nutrition, a Toronto-based counseling service by registered dietitians and nutritionists. "Cravings only last a few minutes, so by the time you are finished with your activity, your craving will be a distant memory."

While distracting yourself may be useful for drawing your attention away from that bag of chips, certain consistent distractions can interrupt signals from your stomach telling your brain that you've had enough of what you were craving. A 2019 study in the journal Psychology & Behavior found that using smartphones while eating increased the number of calories participants ate.

Foods made with artificial sweeteners may reduce your calorie intake when you're eating them, but studies have linked them to consuming more calories throughout the day, says registered dietitian Trista Best, MPH, RD, LD, with Balance One. Best suggests reducing or eliminating refined and artificial sugar from your diet if you are experiencing issues with overeating or cravings

Stay satisfied all dayand avoid cravings that lead to overeating by eating these satiating foods at mealtimes:

Those are basic guidelines. For specific recipes to help you build a meal plan that fights cravings, read 10 Weight Loss Dinners that Actually Satisfy, Say Dietitians.

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9 Ways to Crush Hunger Cravings and Lose Weight Now Eat This Not That - Eat This, Not That

Exercise burns calories and helps you lose weight, is a very popular saying.

A new study that looked at how exercise affects our metabolism found that for every 100 calories we expect to burn as a result of exercise, most of us actually burn less than 72 calories. This means that simply closing your mouth is a more effective exercise than running.

Research shows that our body tends to automatically compensate for at least a quarter of the calories we expend during exercise, and undermines our efforts to lose weight through working out. The results also show that people with extra pounds suffer from caloric compensation, which makes weight loss through exercise even more elusive for them.

Yet research also suggests that calorie compensation varies from person to person, and that learning how a persons metabolism responds when he/she works out may be the key to optimizing exercise for weight control.

As we all know, in theory, exercise significantly helps with weight loss. As we move, our muscles contract and more energy is needed to activate ones body. The amount of energy required varies from person to person, but by and large in order to lose weight we need to burn more calories than we consume that day.

But this result rarely occurs. Quite a few past studies have found that most people who start a new workout program lose weight more slowly than expected based on the number of calories they burn during their workout, even if they strictly maintain their diet.

Then, using statistical models, the researchers were able to tell if the calories burned during an activity increased people's daily energy expenditure as expected, meaning if people burn relatively more calories as they move more.But researchers found they didnt tend to burn more calories.

The researchers concluded that exercise burns a few calories, period. They also said that to lose weight, you need to eat less.

But just before concluding, its important to remember that despite the data found in the present study, even people whose bodies compensate for 50% or more of the calories they expend during exercise will burn more calories a day than people who never leave the house.

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Exercise won't help you lose weight. Here's the disappointing reason why - The Jerusalem Post

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 judgementin 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 saysthe 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 sayingbread 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 pure 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 looksand, 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, pure 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. Trythis Mixed Greens Salad with Pumpkin Vinaigrette or pumpkin pizza.

(We said it: Pumpkin pizza.)

Go ahead, feel great by doingall the things with pumpkin this fall. Test any of these33 Delicious Pumpkin Recipes, or even thisInstant Pot Two-Layered Creamy Pumpkin Yogurt.

Get more of the latest right here:

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The #1 Fall Food for Weight Loss, Dietitian Says Eat This Not That - Eat This, Not That