Fall is officially here and pumpkin spice season is in full force.

Don't get me wrong, I (like every other girl on the universe) love pumpkin, but have you ever looked at how many calories are in a full-fat, fully-sugared pumpkin spice latte? A ton. Like enough calories to justify eating a burger instead.

According to Starbucks, a 16 oz whole milk pumpkin spice latte with whipped cream will add up to 420 calories. That's actually more calories than a 4 oz steak and a plain baked potato. The delicious fall treat also has about 50 g of sugar, which is roughly the same amount as a 16 oz Coke.

But don't fret, pumpkin lovers. I have some solutions for you that won't wreck your waistline.

Downsize

It comes without saying that portion control is pretty much the only way to have your cake and eat it too. I know it's hard, but switching to a 12 oz latte at Starbucks can cut your intake by about 100 calories.

Skip The Extras

Whipped cream may seem light and fluffy, but it packs a ton of sugar and calories. Opting for your latte without the pillowy, creamy goodness can save you 70 calories and a couple grams of sugar.

Choose The Right Milk

Chains like Starbucks and Dunkin' Donuts provide other milk options, like almond and skim milk, that can drastically cut down your calorie and fat intake.

By switching your Starbucks beverage to nonfat milk, for example, you're cutting 90 calories and 10 grams of fat. At Dunkin Donuts, the same switch will save you 70 calories.

In conclusion, my fellow pumpkin lovers, if you're going to have a pumpkin latte a day, at least do it the smart way.