When obstacles or plateaus pop up along the way, recognize how far you've come and why you've made changes towards a healthier lifestyle.

If you've kicked off a Couch to 5K program, you might be concerned with the speed of your first race. No need to overthink it! For a little motivating music to help you keep time, try out this 12.5-minute-mile playlist that will help you finish the race in just about 40 minutes. Subscribe to the Spotify playlist, then keep reading for the full list of tracks.

When you feel yourself fading or like you want to give up, repeat this quote to yourself to stay motivated and inspired on your run.

An occasional restaurant indulgence is necessary for continued and sustainable weight-loss success. But when you're on a weekend trip or you've booked multiple dinners with friends on back-to-back nights, sticking to a healthy game plan can be a struggle. The good news is some of your best defense comes from just minutes of research. With so many menus available online today, there's no reason not to check out options ahead of time on your computer or phone.

Sure, you love the thrill of reading a menu for the first time once you're seated, but Chef Cheryl Forberg, RD and nutritionist to the contestants of The Biggest Loser, insists that there are already enough temptations out there you have no control over. When you make a reservation with friends, it should be a healthy, informed restaurant choice that doesn't leave you stressed. You should "be confident that there are healthy choices available" ready to serve your healthy needs, Cheryl explains.

Keep reading for what to do once you're at the restaurant.

Before you rock your bikini and expose more skin than usual, it's natural to feel a little nervous. If you can relate to this sentiment, then forget what everyone else will be thinking, and start focusing on how you want to be feeling. Looking good in a bikini doesn't necessarily mean having a rock-hard body — it emanates your confidence! If you're tired of being in a cover-up all Summer long, then take these tips to heart the next time you slip your suit on.

Your Suit
While almost no one loves to go swimsuit shopping, it doesn't have to be such a painful process. Bring a close confidant or trusted friend along for advice, and take a few moments to touch up your hair, shave your legs, and add a little self-tanner. If you feel comfortable in your appearance from the start of this shopping trip, then it will be easier to keep up your confidence once the street clothes come off. Once you're in the store, grab a variety of suits in tons of sizes and styles to find the best bathing suit for your body. This will not be a quick in-and-out trip; you're going to need to spend a decent amount of time trying things on to find out what feels best.

Your Diet
A strict, unwavering diet is not sustainable for continued success. Even nutritionist Heidi Skolnik says there's "nothing pretty [about] looking four pounds thinner because [you] starved yourself the week before." Instead of keeping a rigid list about foods you can't have before your bikini, focus on what you can (and should) enjoy all the time: clean, unprocessed whole foods. If you're one day out from the beach and in a bind, then try our one-day debloating meal plan full of fresh, satisfying recipes. You can't make a huge change overnight, but choosing foods that serve your body will help you feel lighter the next day.

Keep reading for two more ways to feel more confident once you're wearing your bikini.

The elliptical gets a bad rap for not being as hardcore as other cardio machines, but as long as you're willing to put in the effort, this low-impact machine can provide a killer workout. Try out this hour-long elliptical plan that throws in minute-long sprints to get your heart rate up and the sweat pouring down, all while helping to blast away belly fat. During these sprint periods, your feet will be moving fast, so let go of the moving arm handles and hold on tight to the bar in front of you.

Keep reading for the full elliptical workout plan.

While a proper diet and plenty of exercise are the real prescription for flat-belly success, taking time for a little yoga can assist when an uncomfortable, distended belly needs a little debloating. The following four asanas aid in digestion and will help you feel better faster:

Bow Pose

Bow Pose engages the muscles in your belly, while stretching and lengthening out your torso:

• From Downward Facing Dog, bring your knees to the mat and come to lie on your belly. Bend your knees and hold onto the outside edge of your right ankle and then your left.
• Once you have a firm hold of each ankle, try to keep your toes together, either pointing or flexing your feet. Lift your feet up as high as you can and shift your weight forward so you're resting on your naval instead of on your pubic bone.
• Hold for five deep breaths and then slowly release.

Wide-Legged Forward Bend C

The folding motion of Wide-Legged Forward Bend C squeezes in your belly to help move things along. If your belly pains are related to stress, this pose will also help you release tension:

• Stand with your feet three to four feet apart, turning heels out slightly wider than toes.
• Bring your arms behind your back, clasping your fingers and pressing the heels of your palms together in a fist.
• Fold forward, hinging at your hips, drawing the crown of your head and your hands toward the floor. Relax your toes, and try to shift the weight of your hips forward so they're in line with your feet.
• Stay here for five deep breaths. Then press into your feet, engage your quads, and inhale as you stand up.

Keep reading for two more poses to help you debloat.

Sugar has a pretty bad rap, and it's not all unwarranted — studies show it may be as addictive as alcohol or cigarettes. Beyond increased rates of obesity all over the country, overzealous consumption — the average American consumes a whopping 59 kilos of sugar per year — leads to higher risks of type 2 diabetes, liver damage, heart disease, and even cancer. With these staggering statistics, you might be steering clear completely. But it's important to realise that not all sugar is bad.

Generally speaking, naturally occurring sugars, like those from fruit, are less detrimental to your health than added, refined sugars, like those in a powdery doughnut. Added sugars come in the form of granules, powders, and syrups that are cooked into foods or added at the table.

According to the American Heart Association, most women should be consuming no more than 100 calories from these added sugars per day, or about 24 grams (six teaspoons of sugar). Keep reading to learn about the sugary foods you can enjoy freely and those to avoid.

Sugar has a pretty bad rap, and it's not all unwarranted — studies show it may be as addictive as alcohol or cigarettes. Beyond increased rates of obesity all over the country, overzealous consumption — the average American consumes a whopping 130 pounds of sugar per year — leads to higher risks of type 2 diabetes, liver damage, heart disease, and even cancer. With these staggering statistics, you might be steering clear completely. But it's important to realize that not all sugar is bad.

Generally speaking, naturally occurring sugars, like those from fruit, are less detrimental to your health than added, refined sugars, like those in a powdery doughnut. Added sugars come in the form of granules, powders, and syrups that are cooked into foods or added at the table. According to the American Heart Association, most women should be consuming no more than 100 calories from these added sugars per day, or about 24 grams (six teaspoons of sugar).

Keep reading to learn about the sugary foods you can enjoy freely and those to avoid.

Vegans are often on the hunt for a new and tasty protein-packed breakfast. These five animal- and dairy-free recipes are all varied, but they each share one common thread: at least 10 grams of protein per serving. Whether you prefer a sweet or savory start to your day, there's an option on this list for everyone.

Banana Bread Batter Oatmeal Banana bread lovers will fall hard for this banana bread batter oatmeal recipe with just under 12 grams of protein. While you can enjoy it warm, it's even more delicious when served cold!

Apple Cinnamon Overnight Smoothie The refreshing coconut water in this fibre- and protein-packed apple cinnamon flaxseed smoothie from registered dietitian Erin Palinski makes it a hydrating and healthy Winter breakfast.

Southwestern Tofu Scramble Try a riff on classic scrambled eggs with this hearty Southwestern tofu scramble. Beyond the protein, it's filled with fresh vegetables and healthy spices like turmeric and coriander. Keep reading for two more high-protein vegan breakfast recipes.