Expert Unveils 10 Ways to Stay Slim This Winter Without Giving Up Dessert

A Florida-based fitness and weight-loss expert has outlined a practical approach to avoid holiday weight gain while still enjoying desserts, highlighting a mix of timing, movement, and simple habits. The guidance follows research noting that US adults typically gain about one pound during the Thanksgiving-to-New-Year period, with a Talker Research survey showing one in four Americans don’t shed that weight the following year. The tips, shared with the Daily Mail, emphasize sustainable changes rather than drastic dieting as the holiday season unfolds. Campolo argues that small, deliberate choices can add up to meaningful prevention of holiday fat gain while preserving enjoyment of festive foods.

Saving calories for dinner is a central idea of Campolo’s plan. He suggests that keeping daytime meals lighter and reserving more calories for a holiday dinner can help maintain a daily deficit, allowing indulgent options later without derailing overall intake. Intermittent fasting, defined here as concentrating calories within a shorter window (often around dinner), has been associated in some studies with reduced weight gain during winter celebrations and even modest losses. Campolo notes that this approach isn’t for everyone, but for those who tolerate it, it can create an opportunity to enjoy a larger meal without guilt, provided daytime meals remain balanced and protein-forward. He stresses that the goal is “eating on your terms” and pushing calories to later in the day, rather than skimping entirely on nourishment.

But Campolo warns against arriving at parties ravenous. A pre-event protein shake or bar—targeting about 30 grams of protein—can promote fullness and help attendees resist defaulting to high-calorie options. If a quick bite is preferred, fruit paired with healthy fats like almond butter offers a lighter option that still supports satiety. This approach aims to shift decision-making to more intentional food choices at social gatherings rather than leaving the body’s hunger signals unchecked.

Steering clear of calorie-dense cocktails is another pillar of the plan. Campolo notes that mixers, juices, and sodas often drive the bulk of calories in holiday drinks. Eggnog, for instance, can contain 300–400 calories and about 30 grams of sugar per cup, roughly equivalent to three Krispy Kreme donuts. Instead, he suggests simpler options such as vodka soda or a light beer, which hover around 100 calories per serving. He also recommends capping alcohol at about three drinks, arguing that beyond that point judgment and food choices tend to deteriorate.

When it comes to dessert, Campolo encourages choosing a single serving rather than sampling multiple sweets. Even small bites of several treats can add up to hundreds of calories, whereas selecting one dessert—like pumpkin or apple pie—offers a more predictable calorie count and easier portion control. The strategy is described as turning a “one-and-done” decision into a more manageable, trackable choice.

For those who need a little extra support at gatherings, Campolo advocates bringing healthier options to share. Lean-skewered proteins such as chicken or salmon can supply substantial protein and promote fullness before the dessert course begins. Pairing skewers with Greek yogurt-based dips, which can offer 15–20 grams of protein per cup, adds another layer of satiety. A shrimp cocktail, at about 100 calories per serving with 10–14 grams of protein, is also highlighted as a lighter party option that can balance the dessert temptation.

Getting moving soon after a meal is another practical tip. A post-meal walk can stimulate stomach and intestinal contractions, speeding digestion and boosting metabolism to help prevent calories from being stored as fat. A UCLA study cited by Campolo found that a five-minute walk about an hour after eating helped lower blood glucose levels and reduce spikes, supporting the case for light activity after meals. If outdoor walking isn’t feasible due to cold weather, he suggests indoor alternatives like stair climbs or simple movement around the house.

Daily weigh-ins are proposed as a way to monitor progress, but Campolo emphasizes doing this first thing in the morning before eating, drinking, exercising, or using the bathroom to obtain a reliable baseline. He notes that evening weigh-ins can be misleading due to fluid shifts and meal timing. A recent review of weight-management studies has shown that daily self-weighing is associated with greater weight-loss success and fewer negative psychological effects than less frequent monitoring.

Three small days of reset follow indulgent days. Campolo recommends a modest three-day reset that emphasizes walking about 10,000 steps, increasing protein intake, and ensuring eight hours of sleep per night. He cautions against extreme measures and argues that gradual re-alignment reduces cravings and the likelihood of slipping back into old habits. While the exact step target can vary, evidence suggests that even lower daily step counts can meaningfully reduce risks of chronic disease, underscoring that any sustained activity is beneficial.

Another practical suggestion is to minimize the presence of holiday treats at home. Campolo argues that out-of-sight, out-of-mind can be a powerful ally: avoiding keeping cookies and other sweets on hand reduces daily temptations. If one does choose to bake or bring treats, he recommends simplifying ingredients and even substituting protein powder or whole fruits for added sugar where possible.

Finally, documenting progress can help maintain momentum. Campolo advises taking a baseline mirror photo the day after a party and taking new pictures every two weeks thereafter. Visual progress, along with a simple food diary, can reinforce behavior changes and motivate adherence. A study from Spain cited by researchers Mercedes Rizo Baeza and colleagues found that participants who tracked measurements and photographed their progress tended to complete weight-loss programs at higher rates, underscoring the potential of visual feedback in behavior change.

The blend of these strategies—calorie timing, mindful drink choices, selective dessert consumption, protein-focused snacks, planned movement, and progress tracking—reflects a practical, evidence-informed approach to managing holiday weight without sacrificing enjoyment. While the plan acknowledges that individual needs vary, the core message is consistent: small, sustainable steps can help people stay on track through a season known for indulgence and social events. Health professionals emphasize that maintaining long-term weight health involves a combination of dietary balance, physical activity, and supportive routines that can be maintained beyond the holidays, rather than quick-fix diets or drastic overhauls.

Source material for these recommendations includes reporting from the Daily Mail, with reference to expert Stephen Campolo and relevant studies on post-meal movement and weight management. Readers are encouraged to consider personal health circumstances and consult with a healthcare professional when adopting new dietary or fitness routines during the holiday season.