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:

Think the Steelers and the Cardinals have a tough day ahead of them? Try being someone who's trying to diet at a Super Bowl party.

Party food is nearly impossible to resist -- it's salty and crunchy and loaded with flavor. Surely it's okay to indulge just for one day, you're probably thinking to yourself. And you might be right. It all depends on you.

While loading up on extra calories for just one day won't wreck your diet, there are a lot of reasons why you might want to reconsider that plan today. You'll feel terrible tomorrow, for one. And after having a taste of all that fatty goodness, it'll be harder to get back on track. Junk food is a slippery slope, and if you aren't sure of your footing, you could find yourself quickly falling back into bad habits.

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

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This is the third part of my interview with trainer to the stars Gunnar Peterson. He dished about his celebrity clients, gave us tips on working out faster and smarter, and now, we're wrapping up the interview with tips for fitting into that sexy little dress ... by New Year's Eve!

Trying to get ready for a holiday party or hot New Year's Eve date? Gunnar suggests dropping carbs like bread, rice and pasta from your dinner (but don't drop them completely from your diet), getting plenty of sleep, staying hydrated and pushing yourself in your workout with your goal in mind. Fuel yourself for your workouts with some protein a couple of hours beforehand, and stay hydrated throughout your workout -- you'll get more out of it in less time.

If you're going strapless or backless, add some pull-ups into your routine. Gunnar is a big fan of assisted pull-ups using rubber bands, which allow even those who can't do a single pull-up alone to complete several reps. "It gives you a great feeling of accomplishment," he said, "which gets you fired up." Also, throw in some rear shoulder movements, like the reverse fly -- it'll help define muscles and give you better posture.

'Tis the season to be merry, and being merry usually involves copious amounts of food and drink. While there might be a salad or veggie tray at your disposal, it's more likely that the spread at your next holiday party will be stocked with unhealthy stuff, like egg nog, cookies, cheese and junk food.

What's your Holiday party weakness? Here's what you told us:

• 27 percent of you have a soft spot for Christmas cookies.
  
• 24 percent of you are crazy about chocolate -- but what else is new?
• 14 percent of you say alcohol is your vice.
  
• and seven percent of you said all of the above -- here, here!
  

Thanks for sharing!

I was watching a re-run of a Ruby episode the other night, and Ruby said something I think most people struggling to lose weight have felt at one time or another. She said: "I feel like I'm being punished."

If you're trying to lose weight and all the thin people around you are indulging at restaurants or at holiday parties, it certainly can feel unfair. And that feeling of injustice can add another layer to the body image issues that often accompany obesity. In addition, holiday parties can leave many overweight people feeling self-conscious -- worried about what they're going to wear and feeling judged for every bite they take.

I've dealt with weight issues, and I've had those feelings. I've wondered if the person at the check-out counter is thinking, "Wow. She really doesn't need that candy bar." To succeed at weight loss, it's important to accept who you are and know that, while losing weight, things aren't always going to be fair. In addition, we're often harder on ourselves than others are. Rather than wondering about my buying a candy bar, most cashiers are probably just thinking about the end of their shifts.

If you're facing holiday get-togethers while trying to lose weight, check out these tips for sticking to your plan and enjoying the party without guilt or worry.

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Yummy. Delicious. Insanely flavorful. I feel silly gushing over potato chips, but "Oh my God!" Kettle Brand just introduced some new baked chips, and I was blessed with a bag of both Hickory Honey Barbeque and Sea Salt & Vinegar flavors.

To be honest ... even with my super-human-like fitness guru discipline, it was really hard to stop eating them. I had to physically place the bags in another room to avoid devouring every last chip. I'm a salt-loving type of lady, and I was ecstatic when the world introduced baked chips. Are they as pure and nutritious as fresh blueberries? No! But are they a much healthier version of something most people really enjoy? Absolutely.

If you are a lover of chips and a hater of fat thighs, Kettle Brand Baked Chips are going to float your boat. Each serving of "around 23 chips" contains only 120 calories, and only 25 come from fat. Have high standards and when party time comes, serve some of these. Dip will not be necessary!

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Do you have a holiday party this weekend? There's one worrisome myth you can put to bed. It's the one about eating at night and getting fat. Not true.

Researchers from Indiana University School of Medicine have debunked the myth that eating at night makes you fat. For the most part, they say, a calorie is a calorie is a calorie (though some foods are certainly more nutrient-dense than others). The calories you consume at night are no more likely to take up residence on your hips than calories you consume in the morning. So make wise holiday-party choices such as alternating alcoholic beverages with glasses of water and loading up on healthier options and keeping higher calorie treats to a minimum. Then, as Wayne and Garth would say, party on!

Now, if you chow down on sweets and fatty foods and drink too much egg nog, all bets are off. Calories still count, even if the time of day you eat them doesn't.

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Christmas is a notoriously unhealthy time of year -- rich dishes and sugar galore ensures that it's almost impossible to lose weight this time of year. But over at the Daily Mail, they have some simple swaps you can make to cut calories and hopefully inches too. Here are a few ideas:

• Champagne instead of mulled wine saves 131 calories
• Chicken satay skewers instead of mini cocktail wieners saves 83 calories
• Boiled potatoes instead of roast potatoes saves 131 calories
• Vegetarian stuffing instead of meat stuffing saves 70 calories per tablespoon
• Packaged gravy instead of homemade gravy saves 65 calories
• Fruit salad with cream instead of fruit trifle saves 216 calories

Do all of the above swaps and you're saving yourself 696 calories. No bad for a few easy substitutions, eh? Click here for more simple swaps.

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Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Hi Fitz, We're half way through December and I've already gained four pounds. How do I stop this? Colin

A. Happy Holidays, Colin! Thanks for writing. I've got some pretty clear advice for you, which is the same advice I'd give if you showed up for a personal training session with me. Get a grip! Put a moratorium on the indulgences and focus on fighting that new fat.

I'm not going to lie -- if I'm attending a party, it's pretty likely I'm bringing a bottle of wine. I like wine, I know wine and I like to think I'm pretty good at picking out something the host or hostess will enjoy.

However, some folks don't drink, and it's easy to pick out something they like, too ... although some of the first things that come to mind are gourmet goodies like chocolate, nuts or cheese.

If the hostess in question is watching her weight, though, or if she just follows a really healthy lifestyle, I'm not about to sabotage her choices with a bad move on my part. However, I want to make sure I'm still showing the same amount of thought and care. Fortunately, there are plenty of fat-free, healthful options -- check out my top picks in the gallery below!

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The holiday season is in full swing, which means that you need to keep a sharp eye out for holiday diet traps.

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What's one of the quickest, easiest ways you can think of to take your daily look from fair to festive? If you ask me, all you need is a little glitz!

Seriously, how many other times throughout the year do you get to wear anything sparkly? You know, once you pass the age of 14? While I might have a few eyeshadows with a bit of pearly shimmer, I don't reach for the sparkle too often, which makes it just that much more special when I do.

I understand some people's aversion to sparkle -- could anything seem less natural than glitter? But the thing is, most grown-up beauty products these days don't have actual pieces of glitter (and if they do, put it back on the shelf and slowly back away), and a little bit of shimmer can go a long way toward enhancing your natural beauty. Especially when those products are nature-based to begin with.

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Baking up goodies for parties, gifts and Santa is a terrific part of this festive holiday season -- even for me, your loving fitness trainer. Baking doesn't have to be bad for your body though, nor does it have to contribute to that traditional December weight gain.

If I weren't a fitness professional, I'd be a baker. It's fun and allows me the ability to be creative while making people happy. I love making people happy. I don't, however, enjoy putting fat on my hips or the hips of others. This has lead me to be really creative.

I've got a few suggestions for you to follow and a link here to my favorite baked treats in my online recipe book at Fitzness.com.

• Substitute eggs for an egg substitute like Egg Beaters.
• Substitute butter/oil for a sugar free syrup like the ones sold a DaVinci Gourmet. (Use equal amounts as the ones given for the oil/butter.)

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Have fitness questions? Fitz has your answers. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose one per week to publish on That's Fit! Learn more about Fitz here.

Q. Happy Holidays Fitz! I'll be hosting a Christmas party for some friends and family members next week and I need some help. I'm providing a healthy dinner buffet, but am stuck on a "not so awful for you" dessert. I could stick with fruit, but I think I should provide something more traditional. Have any ideas? Thanks in advance. Nina

A. Merry Christmas, Nina! I love your question because I am an expert on super substitutions. I can and do make almost every type of dessert in a more nutritious way. And! I do it without sacrificing flavor. Isn't that fancy? Oddly enough, if I weren't a fitness professional, I'd want to be a baker. I love baking! I'm just the weird kind of baker who hasn't owned oil or butter for more than 10 years. This forces me to be creative.

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