.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 a bikini body, 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 efficient. Tip: Try working out in the morning to get your metabolism revved up for the rest of the day.

RELATED: The Fastest Way to Lose 10 Pounds

2. Make your butt and belly your top priorities. Your glutes (butt muscles) are the biggest muscles in your

By Kristin Booker, Beauty High

4 Key Ways To Change Your Diet For Clearer Skin Spring has sprung which means it's a great time for spring cleaning. While you're packing away sweaters and ditching too old makeup in preparation for a light and breezy season, why not do something else to help you look your best, which is to clean your diet to make way for skin-friendly foods?

Related Article: Getting Rid of Cellulite: The Best Skin Firming Products to Use

We're big fans of changing your diet for the seasons, especially if said diet can give you clear, glowing and healthy skin. We reached out to one of our favorite food gurus, New York Times bestselling author and host of Cooking Channel's "Healthy Appetite," Ellie Krieger. Not only is she a registered dietitian with a master's degree in nutrition from Columbia University, she's one of the new advisory board members for Simple Skincare. Here's what she recommends eating for your best spring skin ever:

Ditch the processed foods: "Avoid sugary foods and anything that can spike your

by Jessica Matthews for SHAPE.com

Fitness secrets from a female figure competitorWith the weather warming up, who doesn't want to sport a sculpted physique and look and feel great in a swimsuit? I chatted with ACE-certified personal trainer and National Physique Committee (NPC) competitor Riana Rohmann to learn the fitness tips and tricks that she follows to get in competition-ready shape.

Jessica Matthews (JM): What exercises and training techniques are a must in your workout routine?
Riana Rohmann (RR): Lunges and shoulder presses are the two exercises that have made the biggest difference in my physique. Lunges are one of the best exercises for targeting that stubborn glutes and hamstrings tie-in. It is by far my weakest area, but since adding various weighted lunges to my routine, I have seen my booty lift and my hamstrings develop. Shoulder presses and Arnold presses using dumbbells or barbells are also really effective for shoulder strength. The key is to lift hard and heavy, and no matter how many repetitions you do, try to

by Alanna Nuñez for SHAPE.com

Is your doctor judging your weight?Doctors are supposed to do no harm and therefore, you could assume, treat all patients with equal concern. But your white coat may be nicer to you if you're thin, a new study to be published in Obesity suggests.

Researchers at Johns Hopkins University obtained permission to record discussions between 39 primary care physicians and more than 200 patients who had high blood pressure. Of the 200 patients, 28 were of normal weight (having a BMI of under 25), 60 were overweight (BMI of 25 to 30), and 120 were obese (having a BMI of 30 or greater).

There was no distinguishable difference in the overall type of care each patient received, but when researchers analyzed the transcripts of each visit, they noticed there one big discrepancy: Doctors were noticeably nicer to patients who were of normal weight or thin.

"It's not like the physicians were being overtly negative or harsh," the lead author, Kimberly A. Gudzune, M.D., M.P.H., an assistant professor of

It sounds too good to be true.

An April 2013 study will no doubt leave the hair dye industry seeing red.

According to a joint group of researchers at Germany's Institute for Pigmentary Disorders at E.M. Arndt University of Greifswald and the UK's Centre for Skin Sciences at the University of Bradford, they've come across a cure for gray hair.

First, a mini science lesson: Gray hair is the result of oxidative stress that causes hydrogen peroxide to accumulate in the hair follicle. In response, the hair strand then essentially bleaches itself, from the inside out.

MORE: The Science of How Hair Grays

In the study, the process appears to be thwarted with the application of a topical complex called PC-KUS, which converts hydrogen peroxide to water and oxygen. The research also revealed that the compound worked similar magic for a group of 2,411 patients with the skin condition known as vitiligo, which is marked by white patches on the skin caused by pigment loss.

Could it really be

zoe moon astrologyIt's important to work on the Taurean interests this week so that you are ready to eclipse something out here and launch in some bold new way with the New Moon Solar Eclipse on the 9th. To this end tackle income needs, your self-worth or sense of value, possessions, acquisitions, and things you are building.

The week ahead for ARIES: Income, possessions, being valued, building on something, it's important for you this week. Monday take care of you, make adjustments with outside financial concerns or interests, divorce issues, sexual matters, death, or reproduction, and look clearly at any goal, authority figure or career needs that holds an issue for you. Tuesday talks and action come together over

Monday Aries Moon is still strong so taking care of yourself, your body, image, brand, ego, identity, or needs will be important. Look to adjustments with the financial situation, sex life, reproductive need, death, or divorce, and changes occurring with authority figures, career or

It's the little things that really make a room pop and these fun accents are both chic and eco-friendly.

More from Martha Stewart:

Spring Cleaning To-Dos

10 Clever House-Cleaning Tips

19 Tips for Perfect Laundry Every Time

Martha's Ultimate Organizing Solutions

For those with gluten intolerance, going entirely G-free can be life-changing, but there are some of us who'd rather eat glue than give up the occasional bowl of bucatini. Thankfully Dr. Arthur Agatston, the creator of the South Beach Diet and author of the just-out South Beach Diet Gluten Solution has positive news for us - we can have our cake and eat it, too. (Albeit sparingly.) By Meghann Foye, REDBOOK.

What are the biggest misconceptions people have about the protein gluten, and what would you like them to know?
1) Gluten problems are just a fad that will give way to another hot diet topic very soon. In actuality, medical conditions due to gluten are one of the most under-recognized and under-diagnosed issues of our time, and they're not going to go away. Because gluten intolerance masquerades as so many other ailments from stomach cramping and migraines, to depression and insomnia, doctors often fail to diagnose it.

2) Most people with a gluten problem need to be