Tank tops, shorts, and swimsuits… oh my! It's May, which means you'll have to peel off your winter clothes soon. While only you know what you've been hiding underneath all those layers, you're not the only one who feels insecure this time of year.

Although you can safely lose only about 1 to 2 pounds of body fat a week, you can feel more confident by swimsuit season if you begin making changes today. Here are 7 attainable goals to set and stick to, starting now:

1. Get your sweat on with strength training! If you want to feel good in your bathing suit, this is non-negotiable: Fit your workout in, no excuses! Commit to a full-body strength-training program at least three times a week to burn calories during the workout, boost your metabolism's calorie-burning power for 24 to 48 hours after, and develop lean muscles that look and feel better than flab. Perform exercises that use more than one muscle group such as squats, pushups, rows, and lunges in a circuit to make your workouts most

Coffee Cup If you have the following bad habits that you want to quit, then worry no more! Many of these so-called bad habits are actually good for you because of the following reasons:

1) Drinking coffee

According to a study published in Archives of Internal Medicine, women who drink two to three cups of coffee daily, reduce the risk of depression by 15%. Coffee has a bad reputation because it contains caffeine. Ironically, caffeine activates chemicals like dopamine and serotonin. These chemicals affect and improve our mood. Furthermore, coffee is rich in antioxidants and other compounds that fight diseases like cancer.

Read- Health Benefits of Coffee

You don't need to force yourself to be positive all the time when things go wrong. According to the Journal of Personality and Social Psychology, newlyweds who forced themselves to remain positive in unfortunate circumstances, were the ones who experienced more symptoms

By Betsy Stephens, REDBOOK

"Most women make the mistake of thinking, If I can't work out for a full hour, why bother?" says Lashaun Dale, co-creator of the REDBOOK/Equinox Body Renewal express class offered in select Equinox gyms this spring. Don't be one of them! Steal one of these genius ideas instead.

Woman stretching.

1. "I run to work. It's four miles from my apartment to a gym near my office. The best part is that I don't have to sacrifice precious mornings with my daughter: I shower quicker at the gym, with no distractions, so I leave home at the usual time." - SAVANNAH STEVENSON, 35, who's lost 20 pounds in 14 weeks

2. "I recruited a bunch of work friends to join the Wedding Dress Challenge with me. There's a gym in our office building, and at the beginning of the week, we put our classes on a calendar, the way we would any other meetings. Then when it's time to go, we'll just show up at each other's desks with our gear. Some days that accountability is just the extra push you need." -

Claire Benoist/Fitness MagazineBy Juno DeMelo

When you're on the go, an energy bar is one of the handiest and healthiest snacks around. But it can be tough to tell the good ones from the candy bars in disguise. No worries -- we did the work for you, enlisting a team of nutritionists to find options with minimal added sugar, 200 or fewer calories, and at least three grams of both fiber and protein per full-size bar­. And then we taste-tested every one! Keep these winners in your purse, gym bag, or desk drawer for a satisfying bite wherever you are.

Related: How to Become a Morning Person

Luna Bar Chocolate-Dipped Coconut
This 70-percent-organic bar "taste like a Samoa," the classic chocolate-drizzled Girl Scout cookie, testers told us. No need to pair it with a glass of milk, though: It contains 35 percent of the 1,000 milligrams of calcium you need in a day, plus vitamin D. (190 calories)

Clif Crunch Chocolate Peanut Butter Granola Bar
The generous portion -- you get two bars in a serving -- and extra-crunchy

A pear and a piece of cheese1. Fix Your Own Food

Even if you need to be tied to the mast of your shopping cart (or chained to your desk) to avoid the tempting call of those cellophane-wrapped, curlicue-topped cupcakes, you must resist. Most ready-made snacks are low in vitamins, nutrients, and protein and high in calories, fat, sugar, and sodium, which can inhibit the body's retention of much needed calcium. (Sports and protein bars are a shining exception.)

· Advantages of Negative Calorie Foods

· Healthy Living - 12 Simple Steps Towards A Healthier Lifestyle For Over 50s

2. Eat a Balanced Snack
A pear instead of Reese's Pieces? You think you're being so virtuous―and you are, to some extent. That pear is largely carbohydrates, but the ideal slow-burn snack has carbohydrates, protein, and, of all things, fat. Carbohydrates are metabolized first and deliver their calories fastest―just ask anyone who has binged on a handful of Jolly Ranchers, felt a sudden and frantic spike of energy, and

Wooden human figure model wrapped in yellow caution tapeEvery day, your body tells you all kinds of things: Scratch my elbow. I'd like some salt. But hidden in these signals can be deeper messages about your health. Here's how to decode them.

What You Can Learn From the Whites of Your Eyes

If they look grayish: It's probably just a result of the natural aging process, which can make the whites of your eyes (formally known as sclerae) become grayer. "The sclera thins over time, so the deep vascular tissue underneath shows through," says Christopher Coad, an ophthalmologist at Chelsea Eye Associates, in New York City. That said, there are some serious medical conditions that can turn your whites gray, including rheumatoid arthritis and brittle bone syndrome. As a starting point, schedule an exam with your ophthalmologist, who may refer you to a specialist.

If they look red: Most likely, your eyes are dry. Those red squiggles you see are tiny blood vessels, which become more prominent when eyes are irritated. "Dryness can be a

Focus has a massive impact on our goals, beliefs and achievements. What we choose to focus on impacts on our beliefs and aspirations. How often do you fall into the trap of focusing on the negative aspects of your story? Are you constantly playing the video of your life's failings and misfortunes in your head - with you in the starring role, of course? Does it often feel like the world is out to get you?

If you spend most of your days focusing on what you lack you will create a bleak reality. Here are examples of how focus really works.

Sam's Story

Take Sam for example. Sam was the second of four children who was always shy and unassuming. He had a difficult time in education due to the late diagnosis of dyslexia and a lack of tolerance from teachers at primary school. Sam left school at sixteen and worked through a range of unskilled jobs, bought a house and lives happily with his lovely girlfriend.

Harry's Story

On the other hand Harry was the only son born into a house full of

As Summer approaches,most mothers are too busy entertaining the kids.They don't have enough time to take care of themselves. Now is an ideal time to start a diet and exercise program! Think about it- school's out and the kids don't have to get up like they used to. You are probably still getting up at this time. Why not use the time to get a little exercise in? You can pick what you want to do for about an hour at least three times a week. It doesn't have to be really complicated-walking around the neighborhood is a great place to start. All that you have to do is increase speed after a period of time. Before you know it, you'll be done faster and want to walk longer distances. That's great! Of course, you don't have to go out too far if you don't want to. The steps in front of your house can work too. Start out slow walking up and down the the steps and you can add speed like you're doing a step workout when you're ready. You could also try the local library- they may have some DVD's