As autumn arrives, indulging in a seasonal tasty treat doesn't have to mean derailing health goals. A nutritionist has shared thoughts on lower-calorie alternatives to autumn favourites such as pumpkin spice lattes and toffee apples.
Lighter versions of autumn classics
Tiffany Williams, senior nutritionist at fitness group The Edge, shared advice for diet-conscious people who love sweet treats. She said simple changes can create lighter versions of these popular items.
For pumpkin spice lattes, Ms Williams said: "If Autumn just doesn't feel the same without this warming staple, consider making a few tweaks to reduce the calorie load." Her tips include ordering a smaller size at a café, swapping to sugar-free syrup, ensuring the drink is made with semi-skimmed milk rather than whole milk, and having it without the cream topping.
Toffee apples and gingerbread
Ms Williams also said calories can be trimmed from other autumn favourites. She said: "Other classic autumnal treats include fruit crumbles, toffee apples and gingerbread."
She suggested lighter versions such as a homemade fruit crumble with a spoonful of 0 per cent fat Greek yogurt instead of custard or cream, apple slices on sticks with dark chocolate drizzled over, or homemade cinnamon oat cookies.
Weight-loss targets before Christmas
For those aiming to lose weight before the festive period, the nutritionist shared tips on how best to do this. She said: "The British Dietetic Association suggests that a weight loss of 0.5-1kg (1-2 pounds) per week is an achievable target."
With around 15 weeks until Christmas, she noted a weight loss of 7-15kg could theoretically be achieved, but that depends on several factors. Key considerations include starting weight, healthy or target body weight, and how sustainable the calorie deficit is with the chosen diet.
Building lasting habits
Ms Williams also advised not to measure progress solely by the scales. She explained: "Focusing on 'wins' beyond the scale can really help to boost motivation and make it easier for those good habits to stick."
She suggested asking how energy levels feel, how clothes are fitting, and whether sleep has improved.
