Alcohol is a no-no when dieting, but if you make the right choices, it doesn't have to be.

Nobody wants to be the bearer of an unsightly beer gut, and beer makers are working hard to prove to consumers that they're belly-friendly. If the 100-calories in your average bottle of light beer is just too much for you, some of the big breweries are introducing ultra-low calorie beers. MillerCoors' Miller Genuine Draft 64 and Anheuser-Busch InBev's Select 55 have -- you guessed it -- a mere 64 and 55 calories in a bottle, respectively, meaning they have almost 100 fewer calories than a regular bottle of beer. There's a trade-off though: the alcohol is about as low as the calorie count -- less than 3 percent in both, making it little more than water with a beer flavor.

So is it a good idea? Beer manufacturers seem to think so, so when you consider that Miller Genuine Draft 64 sold twice as much in a year as its predecessor, Miller Genuine Draft Light, it seems they're onto something. And for those looking to have one or two brews and still stick to their diet, this ultra-low beer seems like the perfect solution-- if they can handle the watered-down taste. However, those who are drinking to get drunk will likely end up drinking more bottles -- the only thing that will shrink in size is their wallet.

Think you know your nutritional values? Find out for sure -- Test your calorie knowledge.

With a growing number of overweight people, you're likely to see at least one pot belly on your morning commute.

A pot belly, or beer belly, is excessive fat in the center of the abdomen which makes the belly round and protruding. While women can get a pot belly, they tend to be more prevalent in men. The biggest causes are overeating and a sedentary lifestyle.

The only way to lose a pot belly is to lose weight. You cannot spot train body parts, but crunches may help tone the stomach muscles. Additionally, you must burn more calories than you consume each day, which is easier if you follow a low-fat, reduced-calorie diet and include at least 30 to 60 minutes of vigorous exercise in your daily routine.

Even if you don't have an excessive amount of fat hanging over your jeans, but still want to slim your stomach, avoiding foods that contribute to bloating can help. Cut back on salt and eliminate gassy foods like broccoli, onions and cauliflower. Carbonated drinks (like soda), alcohol, fried foods and spicy meals can also lead to bloating.

If you don't have a pot belly, but want to tweak another body region try these tips from That's Fit:
Love handles
Arms
Shoulders
Legs
Thighs

Photo: Nick Wheeler Oz, Flickr

Mortified by your muffin top? Blame the booze -- according to studies, binge drinking can add a staggering 4 inches to your waistline if you're a woman, and 2 inches if you're a man. That's according to research from a few years ago that showed that ladies who regularly went on drinking binges were 4 inches bigger around the waist than those who kept their alcohol intake under control.

So just what constituted binge drinking in comparison to regular drinking? Those classified as binge drinkers drank at least 10 units in a single session at least once a month. But while 10 units seems like a lot, keep in mind that a large glass of wine can contain three 'units.' Eeps -- sounds like a regular Sunday dinner at my mother's house.

Still, this isn't really all that surprising -- alcohol can make you fat for a number of reasons:

Photo: Kristen Seymour

You might have made a joke or two about doing some "12-ounce curls" while you're throwing back a few beers with your buddies, but recent research indicates that folks who drink alcohol also exercise more.

Specifically, ABC reports that a University of Miami study found heavy-drinking women (those who had 45 drinks in a month) logged an average of 14 more minutes of weekly exercise than those who had up to 14 drinks in a month. When compared to teetotalers, the women exercised 20 more minutes, and were more likely to exercise vigorously than those who didn't drink at all. The fellas had similar results.

The results were a surprise to everyone involved, and many guesses have been made about why people who imbibe in adult beverages also hit the gym. For many, it could be a simple matter of calorie compensation. If you're calorie-conscious and have a few margaritas, chances are good you're going to work extra hard to burn those off.

As winter finally gives way to spring, I'm guessing the urge to spend your weekends on patios with friends is winning out over the winter tendency to curl up on the couch with a DVD.

Having drinks with friends is a great way to spend the evening, but recent research says you should stop after one to truly have a great night. Why? Apparently, one drink releases feel-good endorphins into your bloodstream, but more than that reverses the effect.

There's another reason to stop after one: Calories. A pint of beer can have upwards of 200 calories, and a margarita can run you around 300. Yeesh. That's not all -- drinking relaxes your inhibitions, meaning you're much more likely to see that 2 a.m. chili cheese dog as a good idea. Plus, who works out when they're feeling hungover?

By all means, do have fun -- just do your best to limit your 'fun' to a waistline-friendly amount.

Liz Neporent is a diet and fitness expert and author of 12 fitness bestsellers. She regularly appears on national TV programs and is the president of Wellness 360, a New-York based wellness provider.

Before I start this post I just want to say: I do not condone excessive drinking. I am not recommending drinking as a health strategy. And I am certainly not telling you to use drinking as a weight loss strategy. I mention the body of research below just to demonstrate, once again, what a complex issue obesity really is.

Some recent studies have been finding some interesting associations between alcohol consumption and body weight. For example, researchers at the National Institutes of Health's National Institute on Alcohol Abuse and Alcoholism (NIAAA) found that Body Mass Index (BMI) was associated with the number of drinks individuals consumed on the days they drank. In the study, men and women who drank the smallest quantity of alcohol -- one drink per drinking day -- with the greatest frequency -- three to seven days per week -- had the lowest BMI's, while those who infrequently consumed the greatest quantity had the highest BMIs. The authors suggested several possible reasons for the observed associations of both quantity and frequency of alcohol use with BMI.

Trying to shed pounds? You're probably making a few sacrifices -- you know, cutting out ice cream and chips and trying to make up for them with fresh fruit and grilled veggies. Stuff like that. But one thing you shouldn't have to sacrifice is your social life. You still want to go out with your friends and have a few drinks, but you don't want to do too much damage to your diet.

So pints of beer are out. So are sugary cocktails. Wine is a good choice, but it might not be your thing. What's left? A gin and tonic is generally a standby drink for the low-cal lush. But how low-cal is it?

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Back in 2000, Nick Carter made People's Most Beautiful list. And the blonde, youthful Backstreet Boy certainly was a looker. But, in the years since, hard partying and unhealthy habits took their toll on Nick Carter.

He got a DUI, got into a bar brawl, topped the scales at 224, even -- ack! -- dated Paris Hilton. None of it was a wake-up call. Recently, however, the singer was diagnosed with cardiomyopathy. Finally, Carter had his wake-up call.

"Eating was just something I had to get under control," said Carter. He also quit drinking which was harming his health in more ways than one. Nick Carter lost 57 pounds and is in great shape again. (Just check out his six-pack right here ... yowza!) Carter said, "I feel really good and I feel really blessed in my life to have a second chance."

Watch this People video to see Carter discuss how he ditched the bad habits to improve his health.

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When it comes to weight loss, alcohol is usually a no-no. Learn how to drink smart with these tips.

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Everyone's favorite train wreck celebrity Amy Winehouse seemed to be getting it all together. A short while ago, she jetted off to the Caribbean for some much-needed R and R and soon after touching down admitted that she was off drugs and loving life. Then, in one of the most shocking celebrity new stories this year, photos were snapped of her doing something fitness-y when she participated in a grueling gymnastics session. Could this be the beginning of a newer, fitter, healthier Winehouse?

Not so fast -- first, her boyfriend went back home to England, then -- not surprisingly -- her husband filed for divorce and next thing we knew, she was snapped crawling on the ground begging people to give her cocktails after getting cut off at the bar. Now, if that's not class with a capital 'C', I don't know what is.

Is there any hope for Amy? I don't know about you, but I certainly have my doubts.

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Nearly 44 million people in the U.S. are living with osteoporosis. The disease, which causes bones to be thin and brittle, strikes women more often than men. It's never too early to make the lifestyle changes that will help develop strong bones:

• Weight-bearing activity. Exercises such as walking, jumping rope, and jogging help build bone. Strength training is also important for bone health.
  
• Calcium. Eat a diet rich in calcium and be sure to get appropriate amounts of vitamin D (through sun exposure and fortified foods -- supplements are also available).
  
• Salt. Limit salt intake as it causes your bones to excrete more calcium.
  
• Break bad habits. Smoking can be bad for bone health as can drinking alcohol and drinking soda.

Check out the gallery for age-specific bone health recommendations.

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Used to that guilty feeling you get when you head straight to the bar after work on Fridays? Don't beat yourself up -- apparently, a healthy happy hour habit is actually good for your health.

No, really. According to this article from Women's Health, drinking can lower your risk of heart disease by 25 to 50 percent, it can help improve your memory and it can help you lose weight (if you choose the right drink.)

But, bear in mind, this is moderate drinking we're talking about. Chugging a litre of tequila is not going to help your memory or your waistline (the opposite, in fact, as you might already know), so try to take it easy next time you hit up your local drinking establishment.

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Thought peer pressure was just for junior high kids? Dieters face it, too.

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