Elizabeth Bacharach

Yet, there are <a href="https://www.womenshealthmag.com/weight-loss/g28836098/intermittent-fasting-before-and-after/" id="547f3dfe-14c7-3188-a9ed-d8a71f1d7125"> plenty of folks </a> out there who are up for the challengenot to mention have even seen some serious results from a structured and scheduled eating plan. So what's the secret to their success? Following at least oneif not all!of these 12 tips for acing a fasting diet, straight from nutritionists. But first...

<h1> Remind me again: What is intermittent fasting, exactly? </h1>

Essentially, intermittent fasting (IF) is a type of eating plan that involves periods of fastingduring which you can consume only water, coffee, and teaand eatingwhen you can generally eat what you like. Such freedom to choose your own chow is one of the many reasons the diet's racked up so many fans, including stars like <a href="https://www.womenshealthmag.com/life/a25012428/vanessa-hudgens-intermittent-fasting-workout-routine/" id="5b3f2b8a-d3c0-33de-a3e7-622791032190"> Vanessa Hudgens </a> and <a href="https://www.womenshealthmag.com/weight-loss/a22641215/halle-berry-intermittent-fasting-keto-diet/" id="94b4071d-003e-3fd8-aba5-acbf1fa1cf01"> Halle Berry </a> .

And in a world where many of the top trending diets involve a lot of, well, math, IF stands outs for being fairly simple to understand. It doesnt require counting calories, <a href="https://www.womenshealthmag.com/weight-loss/a19713960/how-to-count-macros-for-weight-loss/" id="e652afb3-864a-3fb2-a755-ea5fcee94a02"> macros </a> , or measuring ketones. You can eat most anything you want between a specific window of time, although most programs recommend eating healthfully when you do eat," Sonya Angelone, RD, a spokeswoman for the Academy of Nutrition and Dietetics, previously told <a href="https://www.womenshealthmag.com/weight-loss/a28563472/intermittent-fasting-diet/" id="6d9a108d-b6bf-3935-a023-0db649ee4341"> Women's Health </a> .

Need some IF inspo? Halle Berry is a huge fanfind out why and how she does it:

Another pro? There isn't a one-size-fits-all plan or "right" way to do this, per Anglone. In fact, it's just the opposite. There are many different kinds of fasting or IF schedules to choose from, so you can decide the diet that best fits your lifestyle. Here are a few popular picks:

<ul><li> The 16:8 diet : Eat whatever you want (read: no calorie counting!) for eight hours a day and <a href="https://www.womenshealthmag.com/weight-loss/a21729470/16-8-diet/">fast for the rest</a> . </li><li> The 5:2 diet: Eat normally for five days a week and cut back to 20 percent of your normal daily calories for the other <a href="https://www.womenshealthmag.com/weight-loss/a19484670/5-2-diet-intermittent-fasting/">two "fasting" days</a> , which usually involves about 500 calories for women. </li><li> The 14:10 diet: Similar to the 16:8 method, but you fast only 14 hours and eat for 10, making it easier to follow but not necessarily easier to lose weight. </li></ul>

And that, dear class readers, is Fasting 101. Now, onto lesson number two: the 12 must-know tips to do a fasting diet safely and successfully.

<h1> 1. Ease into your new eating plan. </h1>

While it might be tempting to jump right into your new eating routine (the initial excitement is real), doing so can be difficult and leave you with increased hunger and discomfort, according to <a href="https://www.michalhertznutrition.com/" id="d8f71032-b5d0-3af2-a32b-2bf963edda22"> Michal Hertz </a> , RD, a dietitian in New York City. Instead, she recommends starting slowly by, say, doing two to three days of IF during the first week and then "gradually increasing week to week." Taking thing slow isn't just a great fasting tip, but a great tip for life (just sayin').

<h1> 2. Know the difference between needing to eat and wanting to eat. </h1>

Once you hear your stomach growl, it can feel like there's no way you'll get through X more amount of hours without food. Tune in to that hunger cue. "Ask yourself whether the hunger is boredom or actual hunger," says <a href="https://www.elizasavagenutrition.com/" id="8dc708d5-cc34-3e4a-a078-9876f04e2d65"> Eliza Savage </a> , RD, a registered dietitian at Middleburg Nutrition in New York City. "If you're bored, distract yourself with another task." (That 200-email-deep inbox of yours might be a good place to start.)

If you're truly hungry but not feeling weak or dizzy (which are signs, btw, that you should stop fasting ASAP), then sip a warm mint tea, as peppermint is known to reduce appetite, or drink water to help fill your stomach until your next meal, per Savage.

Now, if you've been trying IF for awhile and still feel extreme hunger between periods, then you need to do some thinking. "You need to either add more nutrient- or calorie-dense foods during your eight-hour period, or consider that this may not be the best plan for you," Hertz says. Adding healthy fats such as <a href="https://www.womenshealthmag.com/weight-loss/a29405293/is-peanut-butter-keto-friendly/" id="8a92f99a-4076-3f2f-a4ca-8c511c6f575b"> nut butters </a> , avocado, and coconut and olive oils, as well as proteins, during eating times can help keep you stay satisfied and full longer.

Technically, intense hunger and fatigue shouldn't happen when following the 16:8 fasting method (perhaps the most common one), according to Hertz. But if you do feel extremely lightheaded, listen up, as odds are your body's trying to tell you something. You likely have low blood sugar and need to eat somethingand, repeat after me, that is okay.

By definition, fasting involves removing some, if not all, food, so don't beat yourself up for breaking your fast with smalland smart!bites. Your best bet? Go for a protein-rich snack like a few slices of turkey breast or one to two hard-boiled eggs (to help remain in a <a href="https://www.womenshealthmag.com/weight-loss/a19434332/what-is-the-keto-diet/" id="42efc587-d674-329f-aa36-c46cb7040236"> ketogenic (fat-burning) state </a> ), Savage recommends. You can then return fasting, that is, of course, if you feel up to it.

<h1> 4. Hydrate, hydrate, hydrate. </h1>

Even when you're fasting, drinking water and bevvies like <a href="https://www.womenshealthmag.com/weight-loss/a28984183/intermittent-fasting-coffee/" id="29399e94-3288-34d6-a021-72675b3dea20"> coffee </a> and tea (sans milk) are not just allowed, but, especially in the case of H2O, encouraged, per Hertz.

She recommends setting reminders throughout the day and particularly during fasting periods to lap up plenty of liquids. Aim to fill up on at least 2, if not 3, liters per day, according to both Hertz and Savage.

<h1> 5. Break your fast slowly and steadily. </h1>

After spending several hours food-free, you might feel like a human vacuum ready to suck up whatever's on your plate. But chowing down in minutes is actually no bueno for your body or your waistline, according to <a href="https://newsroom.heart.org/news/gobbling-your-food-may-harm-your-waistline-and-heart" id="968b3547-30b3-30fa-ac8e-3aae93de1994"> research </a> . Instead, you want to chew well and eat slowly to allow your digestive system to fully process the food, Savage explains. This will also help you have a better idea of your fullness so that you steer clear of overeating.

On that note, just because you've stopped fasting doesn't mean you should feast. Not only can eating too much leave you bloated and uncomfortable, but it can also sabotage the weight-loss goals that likely led you to IF in the first place. Simply put: It's not necessarily how much is on your plate that can help you stay full for longer but what is on your plate. Which brings me to the next fasting tip...

<h1> 7. Maintain balanced meals. </h1>

Having a hearty mixture of protein, fiber, healthy fats, and carbs can help you ultimately shed those pounds and steer clear of extreme hunger when fasting. A good example, per Savage? Grilled chicken (you want about 4 to 6 oz of protein) with half of a small <a href="https://www.womenshealthmag.com/food/a28772333/sweet-potato-vs-potato/" id="ad64bd27-aecd-3dfd-ad75-c0b69d40452c"> sweet potato </a> , and sauted spinach with garlic and olive oil.

When it comes to fruits, you want to opt for those with "a <a href="https://www.womenshealthmag.com/weight-loss/a19947778/low-glycemic-diet/" id="17ed4410-98d3-37f1-af22-1094e3c6f069"> low-glycemic index </a> , which are more slowly digested, absorbed, and metabolized, causing a lower and slower rise in blood glucose," Hertz explains. A stable blood-sugar level helps you avoid cravingsand thus is key when it comes to successfully dropping lbs.

<h1> 8. Play around with different time periods. </h1>

While Hertz mostly recommends the 16:8, she says to a look at your general lifestyle to see which fasting method might fit best.

For example, if you're an early riser, Hertz suggests eating during the earlier hours, like 10 a.m. to 6 p.m., and then fasting until the following morning at 10. Remember: The beauty of IF is that it's easily amendable and flexible to fit you and your schedule.

Another option, according to Savage, is cutting yourself off earlier and eating breakfast later each day to gradually grow your fasting strength. "We all naturally fast once dailywhile we sleepso maybe you practice 'shutting down the kitchen' earlier." For example, "close" the kitchen at 9 p.m., and then don't eat again until breakfast at 8 am. That's a natural 11-hour fast! Slowly move those times out (e.g. kitchen closes at 8 p.m., breakfast at 9 a.m.), if desired, she says.

<h1> 9. Steer clear of 24-hour fasts . </h1>

Both experts do not recommend fasting for a full day, as it can "lead to increased weakness, hunger, and increased food consumptionand thus, weight gain," Hertz explains.

If your goal is to lose weight, then considering your overall caloric intake and working on scaling that down might be more beneficial than toughing out a fast for a long time (especially if you're the type to binge after). Just take it from <a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2623528" id="e209a67e-ec01-3db1-aca0-a5566305adaa"> research </a> , which shows that there actually aren't more benefits in fasting for 24 hours versus daily caloric restriction, Savage adds.

<h1> 10. Adapt your workout routine. </h1>

First thing's first: You can most definitely exercise if you're doing a fasting diet. But (!!) you want to be mindful of what types of movement you do, and when. "If you're choosing to exercise in a fasting state, I would recommend exercising first thing in the morning, when you may have the most energy," Savage says.

That said, it's important to remember that if you're not, in Savage's words, "adequately fueling your muscles," then you're at a greater risk of injury. So you might want to consider lower-impact workouts, such as yoga or steady-state cardio, on fasting mornings and save that hard-core HIIT class for after you've eaten.

<h1> 11. Keep track of your journey. </h1>

Believe it or not, maintaining a food journal can help you with your fasting diet. A food journal for fasting?! Yup, you read that right. While you might not be chronicling as many eats, actively jotting down details like any emotions and symptoms (hunger level, any weakness, etc.) that come up during IF can help you gauge your progress, Savage says. (It might also help you notice any trigger points that make fasting harder on you, like drinking the night prior.)

This. Is. Important. Keep an eye out at all times for symptoms such as dizziness, fatigue, (unusual) irritability, headache, anxiety, and difficulty concentrating. If you experience any of these, consider breaking your fast. "These are all signs that the body is going into starvation mode and may need nourishment," Savage says. And if you start to feel colder than normal, that is even more of a sign to stop fasting, she adds.

That said, be patient. It'll likely take your body time to get used to fasting, and you may feel hungrier and weaker than usual. So don't flip out if you have these (less serious) sensations for a week or so. If these challenges last longer, however, and you experience symptoms like the ones above dizziness, Savage recommends ditching the diet and finding something else to help you meet your goals. No amount of pounds is worth getting sick overtrust.

How To Do A Fasting Diet Safely And Successfully

Let's face it: Following a diet can be tough. Following one that involves fasting (yes, as in not eating)? Well, that can be even tougher. And for some (*raises hand*), just the idea of purposely missing a meal is enough to make them hangry, if not worse.

12 Fasting Tips That'll Help You Actually Lose Weight (And Not Go Crazy)

Here's the deal: You need to clean your microwave on the reg, even after every use (but more on that later). If you don't? Spills and crumbs will continue to cook each time you use the appliance, making it even harder to eventually remove, says Leslie Reichert, a <a href="http://greencleaningcoach.com/" id="30dd8509-6b08-3f57-aec5-6c74d05e094d"> green cleaning coach </a> and author of <a href="https://www.amazon.com/Joy-Green-Cleaning-Leslie-Reichert/dp/1507779372" id="95e804d3-ffc1-3906-a993-f24f39be07b0"> The Joy of Green Cleaning </a> . "Also, germs love warm, moist places, so if you leave the microwave closed with moisture and food inside, you are creating a <a href="https://www.womenshealthmag.com/health/a19997911/flesh-eating-bacteria/" id="f4d84964-96b3-3bca-a59b-5b108bd1ecc9"> breeding ground for bacteria </a> ."

Odds are, your original plan of reheating leftovers for dinner are now donezo, because blech. But it doesn't always have to be always be this waythat is, of course, if you properly manage your microwave. Heres everything you need to know about how and when to scrub your machine to keep it squeaky clean:

<h1> So how do you clean the inside of a microwave? </h1>

All that caked-on cuisine can be enough to make you want to toss your micro out the window and start all over. But in the immortal words of Fat Amy, "Better not." Instead, put your big-girl panties on...and grab <a href="https://www.womenshealthmag.com/life/a28747527/how-to-clean-a-sponge/" id="2feec2dc-fe34-3aa3-a7f0-baae8c659847"> a scrubby (and clean!) sponge </a> .

Pro tip: Here are 10 things you should neverlike, never everput in your microwave.

For a "thorough clean," saturate the sponge with a combo of water and dish soap (1/2 tsp dish soap to two cups of water) and wipe it all over the interior, making sure to get all areas sopping wet and sudsy, says Melissa Maker, cleaning expert at <a href="https://cleanmyspace.com/" id="50c44162-8f21-3c57-ab34-def035b36d13"> Clean My Space </a> , a housekeeping service in Canada. "Allow this to sit for five minutes and sprinkle a pinch of baking soda as an added abrasion over any areas you notice stains or stubborn messes," she advises.

While the micro's soaking, Maker recommends using this time to deal with the dirty dish (ya know, the spinning plate you put your food on?) using the same materials and methods as you've done for the rest of the interior. While you can put it in the dishwasher, that only adds to the overall cleaning time.

With a fully rinsed sponge positioned with the scrubby-side down, use an "S-pattern" to wipe top-to-bottom, left-to-right on each side of the microwave, including the top and the base. Then, do a final wipe-down with a damp microfiber cloth, which picks up dirt, debris, and moisture better than other types of cloths, according to Maker.

<h1> Okay, but can you clean the inside of a microwave without using soap, or naturally? </h1>

Yes, ma'am. Place a mixture of 1 cup of distilled white vinegar or 1 cup of hot water with 2 tablespoons of <a href="https://www.womenshealthmag.com/food/g18209676/uses-for-lemon/" id="2f89f131-7da5-3ffd-aaf6-ecc463f09d89"> lemon juice in the microwave </a> and heat it until it starts to boil, Reichert says.

After one minute spent boiling, press stop, but don't open the doors. Instead, let the solution sit for three to five minutes so that the steam and liquid can help loosen even the toughest of gunk. "[It's] essentially giving your microwave a steam facial," Maker jokes.

Carefully remove the cup and wipe down the interior with a damp microfiber cloth or sponge, per both experts.

<h1> How can you clean microwave doors and exteriors? </h1>

Wipe down the outside with a microfiber cloth that's treated with <a href="https://www.womenshealthmag.com/life/g28261359/natural-cleaning-products/" id="41ac0001-7911-3295-a76b-1b8ff985add1"> all-purpose cleaner </a> , such as the aforementioned dish soap and water combo or a store-bought option. Pro tip: Steer clear of the electrical panel (for what should be obvious reasons).

Allow this to sit for a couple of minutes to really get all that grime before wiping dry. Faced with a particularly greasy, stubborn area? Rub it down with the fleshy part of a lemon. Thanks to its intense acidity, lemon can break down grease andadded bonusneutralize any yucky odors, Maker explains.

If you don't have to do too much scrubbing (read: your microwave is fairly clean), Reichert says that a microfiber cloth rinsed in "very hot water" should be enough to remove any grossness that might be hiding out in there.

<h1> How can you clean stuck-on spots? </h1>

In addition to the sprinkle of baking soda and rub of lemon that Maker recommends, you can also turn to "cool tools," like Reichert does. A few of her faves: Skoy scrub, which is a non-scratch scrubbing cloth, and Bartender's Friend, a stain-removing cleanser that also steers clear of scratching.

And, when all else fails, an ample amount of elbow grease can help get rid of gunkas does keeping your micro fairly clean in the first place, of course. On that note...

<h1> So, how can you prevent excess microwave grime? </h1>

To make your cleaning routine less of a sweat sesh next time, Maker recommends wiping down the appliance at least once week and immediately after something splatters. No matter how hungry you are when you hear the device's timer ding, take a sec to make sure the micro is sans splatter.

If not, quickly wiping down it (even with just a towel) can make all of the difference going forward. Also a big help? Covering foods with, say, a paper towel to prevent bubbling messes all together.

As a kiddo, being a mature, grown-up meant being able to do fun ~adult~ things, like stay out late, drive a car, and live on your ownthe latter of which ends up being a whole lot less dreamy when you actually get to Big Girldom. And unless your roomie is Mr. Clean, this is especially the case when you <a href="https://www.womenshealthmag.com/uk/food/a708084/microwave-meals-in-a-mug/" id="9317afc9-a281-3479-aef0-0815efea7ede"> pop open the microwave </a> , only to find a stain-splattered mess...

How To Clean Your Microwave The Right Way (And Naturally!), According To Experts

Allow me to introduce the one, the only, the Allwood Bonaire, a DIY "resort-styled" tiny home. Yup, you read that right. Apparently, this spruce structure isn't a regular tiny home, it's a cool tiny homeso much so that the creators at Allwood deem it worthy of being described as a "mini resort."

Measuring a total of 225 square feet, the Bonaire boasts an <a href="https://www.womenshealthmag.com/life/a29104433/prefab-tiny-house-retreat-amazon/" id="7a921ca7-48c2-3288-af71-e62f92e710d4"> open floor plan </a> that's reminiscent of a studio apartment. According to the photos available on both the company's site and Amazon page, the tiny house can be set up such that you have a galley-esque kitchen against one wall.

As for the rest of the space? It's up to you. You can go with the living room layout shown in the online images and use the Bonaire as "clubhouse to entertain your guests." Or you can get creative and transform the mini casa into a <a href="https://www.womenshealthmag.com/life/a28778235/solar-studio-cube-tiny-house-amazon/" id="2084723d-c6db-34e9-a990-5e0ee2e66ecd"> remote office </a> that makes spending hours in front of the computer not too bad. Thanks to the several floor-to-ceiling windows, some of which seem to open up like doors, there is plenty of natural light to boost even the most ~meh~ of moods (and emails).

Available for $13,995, this modern mini casa is sold as a "cabin kit," meaning it requires a whole lot of hands-on work to get it up and running. In fact, assembly takes "a couple of full days" when done by two adults. But, hey, nothing connects two people more than having to DIY a dwelling. I mean, just look at Chip and Joanna Gaines!

So, in conclusion, for a casual five-figures you can score a dreamy tiny home and some serious couples bonding. Pretty sure that counts as a win-win.

Amazon Is Selling A 'Resort-Styled' Tiny Home

Hear the word "resort" and immediately think of sprawling grounds, expansive facilities, and, heck, even big buffets? Well, dear reader, it's time to think again.

Amazon Is Now Selling A 'Resort-Styled' Tiny Home That Transforms Your Backyard Into The Ultimate Getaway

The good news? You can now score a pair of bootleg bottoms that are apparently so soft, so lightweight, and so flattering that they'll make you finally forget about those perfectly worn-in SoLows from high school (#tbt).

Meet: the Spalding Women's Bootleg Yoga Pant, a nearly 100 percent cotton creation that has racked up a whopping 5,209 Amazon reviews4,208 of which are positiveand costs less than $19. Head's up, though: Apparently they're so amazing they've given one buyer "hoarding status."

Available in three colorsblack, charcoal heather, and ultra navyeach pair of these classic pants provides <a href="https://www.womenshealthmag.com/fitness/g23871243/best-compression-leggings-women/" id="f0b18006-b572-3706-a489-0c3bd9ad5ea6"> light compression </a> around the tush and thighs, making for a flattering fit on every type of body. Don't believe me? Just take it from this passionate purchaser who, btw, calls them the " <a href="https://www.womenshealthmag.com/fitness/g19931053/best-workout-pants-for-every-exercise/" id="445d48ef-615b-3b61-a8db-3ed215066b1a"> best workout pants </a> " she's ever bought: "They are so flattering and make your shape look nice. I think they would make any body type look good honestly."

But that's not the only perk of this flared find. According to the thousands of raving reviewers, the part-cotton, part-spandex jersey yoga pants are thin enough to stay cool and comfy mid-sweat sesh but thick enough to avoid any see-through snafus.

And apparently they stay this way through months, if not longer, of wear and tear.

"I've purchased these 4 times (separate orders) and they're consistently the same product. The early pairs are a bit faded from many rounds through the wash but there are zero holes. None of them have a single seam loose, crotch hole, leg-cuff/drag hole, or thigh-rub fabric thinning/pilling. No worn or stretched out knees (or ass) fabric and the waist line has never once twisted or sagged. They're warm when I'm cold and cool when I'm hot. Magic pants," one customer wrote.

You're a wizard, Harry Spalding yoga pants! A wizard!

People Are Obsessed With Spalding's Yoga Pants

If you're anything like me, the last time you donned a pair of bootleg yoga pants was way back when Miley Cyrus was still a Disney darling. But let's be real: You've probably been missing the undeniable comfort of a stretchy set of flared pants for the past decade or so.

These $19 Spalding Yoga Pants Have More Than 4,000 Positive Amazon Reviews

And, annnnnd you can get two <a href="https://www.womenshealthmag.com/fitness/a23087834/sports-bra-problems-solved/" id="7c1d9cfa-548b-3c11-a4b9-c263ffcffc7d"> sports bras </a> for the jaw-dropping price ofwait for it$9.98. That's two (!!) for not even the price of one.

Known as the MIRITY Racerback Sports Bras, these crowd-pleasing products are made of spandex and nylon, which allow them to be easily pulled over your head before and after your workout. That's right, no wriggling out of a wet AF wardrobe situation post-workoutsomething that's also made possible likely due in part to the moisture-wicking fabric and ventilation panels.

Apparently, this sports bra's breathability is so impressive it, per one reviewer, "feels as if moisture is pulled away from your body to keep cool." They also win points for having removable pads, which prevent nipples from peepin' through, and for being supportive enough to steer clear of "saggy uniboob" without being pulled so tight that it's like "trying to fit into a sausage casing."

Available in three different-priced packstwo for $9.98, three for $21.99, and five for $30.79the <a href="https://www.womenshealthmag.com/fitness/g28772847/best-high-impact-sports-bra/" id="760cb1c0-c7ff-36cc-a34c-a4e9289ff49b"> high-impact sports bras </a> range in color from basic black to electric blue, all of which, per multiple customers, "fit perfectly" from the minute they're delivered.

So what about once they've been worn and washed? Well, according to the 3,209 5-star reviewers, the sports bras' stretch, support, and comfort all withstand the test of time. Just take it from this passionate purchaser:

"These are SO supportive for Cardio, Weight Training, Yoga, Pilates, everything!!! I can lean forward, backward, sideways, jump, stretch, etc.... and everything STAYS IN PLACE!! SO COMFORTABLE AND AFFORDABLE! I was worried that a medium might be too much compression, but I was wrong. These are perfect! I will be getting more..."

And at a bra bargain of two for $10? I'm sold.

People Are Obsessed With Mirity's Sports Bras

Ladies, let's face the facts: finding the <a href="https://www.womenshealthmag.com/fitness/a19037715/best-sports-bra/" id="10d817b4-debc-3b31-aba6-2584542be85c"> right sports bra </a> can be tough. Finding one at a good price? Well that can be even tougher. This is, however, until nowat least according to 4,130 positive Amazon reviewers who cannot stop obsessing over an undergarment deemed worthy of descriptors like "perfect," "amazing," and "best sports bra ever!"

Amazon Reviewers Are Obsessed With This 2-Pack Of Sports Bras That Cost Just $10

Now, when it comes to the <a href="https://www.womenshealthmag.com/sex-and-love/a21532489/anal-orgasm/" id="87669491-b621-31ab-a986-98ecfba59f8d"> wonderful world of anal sex </a> , this isn't always the case. (Key word: always.) Sorry to be the bearer of bad news, but when you insert something, err, down there, you run the risk of ramming into the rectum and causing a little leakagewhich is more likely to happen if stool's still sitting inside.

That's where anal douching comes in.

<h1> First thing's first, what is an anal douche? </h1>

In short, it's kind of like a power wash for your rectum.

"An anal douche is a tool for removing any fecal remnants from the rectum, typically in preparation for receptive anal sex, through rinsing the rectum," explains <a href="https://www.emilydepasse.com/" id="24019606-a07a-31d0-a0a5-e92f16a17730"> Emily L. Depasse </a> , sexologist and sex educator.

It works by gently forcing liquid into the lower rectum, softening stool and loosening the anal sphincter, both of which then stimulate a bowel movement (BM). "The gentle force of water and subsequent evacuation allows for a cleansing of the lower rectum and anus," says <a href="https://weillcornell.org/feliceschnoll" id="7870459c-1997-36a5-a536-b9961406466e"> Felice H. Schnoll-Sussman, </a> MD, gastroenterologist and professor of clinical medicine at Weill Cornell Medical College.

Sound familiar? That's because you might know it better as an "enema," the device docs recommend for cleansing the bowels before, say, a colonoscopy or in cases of major constipation. But outside of the exam room and inside the bedroom, the handy little helper takes on a fancier name and drops the more intense medical reasoning.

<h1> Okay, so whenif evershould I use an anal douche? </h1>

Although not a pre-req for butt play, an anal douche can help you feel more confident about anal sex (because you're, um, clean) and best prevent potential messes. That said, whether or not you give your rectum a rinse is really up to you, says <a href="https://alicia-sinclair.com/" id="2244237f-aef0-3fb4-a369-194470ca9308"> Alicia Sinclair </a> , founder and CEO of COTR Inc., the company behind go-to sex-toy brands b-Vibe and Le Wand. "It depends on each persons comfort level and how well they know their body, especially their digestive system."

"For example, if you're someone who has an anal disease, be it infectious, inflammatory, severe hemorrhoids, anal fissures, or anal fistulas, you should consider steering clear of anal douching," Dr. Schnoll-Sussman says. And if you're pregnant, you might want to avoid it as well because anal douching could stimulate contractions, she adds.

On the other hand, if you have digestive issues like irritable bowel syndrome (IBS) or constipation, rinsing out prior to anal play isn't a bad idea, per Sinclair. [MG: would rather have the gastro weigh in on this so waiting for her text back /eb]

And if none of the above applies to you, feel free to proceed with the process if your little heart desires. Just be sure to give yourself plenty of time before having anal sex since anal douching "can take some practice," Sinclair explains.

Even if it's not your first rinsing-out rodeo, you still want to give ample timeabout 1-2 hoursbefore butt play since, per Sinclair, "water can get trapped in the folds of the rectum and take a little time to come out." Bottom line: Stay near a bathroom until you feel fully fecal-free.

<h1> How often do should I do anal douche? </h1>

Although there's no magic number of the safest amount of times to douche, Depasse says, "moderation is best," and Dr. Schnoll-Sussman feels similarly: "There are no studies to say how often one should douche but I recommend limiting your frequency. Once a week should be fine. I would avoid more than three times a week if you must."

Douching on the reg or more can interfere with the body's ability to pass normal and regular BM's per Sinclair. It can also increase the potential for tears in your tush, which might also increase the risk of transmission of infections, Depasse explains. This, dear readers, is another of the many important reasons to maintain open communication with your partner about engaging in safe sex.

So now that you're up to speed on all things anal douching, are you ready to rinse? Here's exactly how to use an anal douche:

<h1> 1. Prepare yourself for douching. </h1>

Once you purchase a productavailable at your local sex toy store or Amazonyou're going to want to "take a moment to introduce yourself, especially if you've never put anything into your anus before," Depasse says.

This means setting yourself up in a comfortable space (pro tip: your own bathroom), gradually reviewing the instructions and device, and even familiarizing yourself with your body. "This might also be a time to insert a finger or toy (with the appropriate lubrication) to know what the sensation feels like. This is also a great way to prepare for the insertion of the bulb's nozzle," she adds.

To make sure the entire tool is clean, give it a quick rinse with gentle soap and water. Once the exterior is dry, fill the bulb with lukewarm water or saline solution only, per Dr. Schnoll-Sussman, who cautions against using hot water, which can burn the skin, as well as any other liquids like "olive oil, alcohol, bleach, or any toxic liquid."

After you reattach the bulb to the nozzle, it's time to <a href="https://www.womenshealthmag.com/sex-and-love/g23102808/best-lubes-for-anal-sex/" id="59c58f7b-90af-3fcc-a094-3d0d751a9a7f"> layer on the lube </a> (any type will do) on the tip of the nozzle so that it eases in gently, Sinclair explains. Remember: The rectum is not self-lubricating, so feel free to apply lube to your rectum itself if that makes you and the process feel more comfortable, Depasse adds.

<h1> 3. Get in a comfortable position. </h1>

Be it resting on your elbows and knees (think: all fours), lying on your side, or standing with one foot up on the toilet. At the end of the day, it's about feeling comfortable and being able to access your anus comfortably, so feel free to experiment to find what works best for you.

<h1> 4. Squeeze the douche, then repeat. </h1>

Gradually and carefully (important!) insert the nozzlea process that should not be painful, btwand squeeze the bulb to empty all of the contents into your rectum. Hold for 10-15 seconds if possible, and then release it into the toilet.

Repeat to your liking and/or until the expelled water runs clear. "Basically, just look in the toilet and see if there was any poop in the water. If there is, do another enema. If the water is feces-free, so are you. Typically, this process takes two enemas, but everybody is different!" Sinclair explains.

<h1> 5. Clean, clean, clean your douche. </h1>

Did I mention clean? Once you're done douching, Sinclair recommends immediately washing the nozzle and bulb with a mild soap and water, then leaving it to air-dry (maybe out of sight, if you can). And of course, please wash your hands before and after the whole activity. Please.

In case you didn't read the literary phenom as a kiddo, here's a quick reminder: Everyone poops.

An Anal Douche Can Make You Feel ~Squeaky~ Clean For Anal Sex

Productive? Ehhhh, let's just say there are definitely more productive activities, such as grocery shopping, meal prepping for the week, getting a head start on work, cleaning your bathroom, building a tiny house...ya know, the usual.

Yup, you read that right: <a href="https://www.womenshealthmag.com/life/g28972794/tiny-house-kits/" id="d10f5b9a-15b0-3947-aadf-b60434533e4d"> building a tiny house </a> . Sure, it might not be as high up on your to-do list as scrubbing the shower (ugh), but with the right tiny house kit it's totally and completely doableand in 10 hours, no less.

Meet: the Allwood Estelle, a log cabin creation that can be built in less than day, provided that your friends pitch in and you all follow the step-by-step instructions. And, get this, according to the tiny home creators and all around masters at Allwood (remember: they're the same folks that built <a href="https://www.womenshealthmag.com/life/a28943488/this-tiny-house-on-wheels-can-be-built-in-a-single-day/" id="0414d20a-7b05-36aa-a53d-902f347dc15f"> this </a> and <a href="https://www.womenshealthmag.com/life/a29024792/log-cabin-tiny-house-amazon/" id="103e79e2-3d65-30bb-aa36-c79c3c1c6aee"> this </a> ), you only need "minimal tools" to set up the wood structure.

Available for a very specific $6,371.39, the Estelle has two roomstogether a total of 157 square feetthat are separated by a wall. The main room is 106 square feet and the smaller, a wee 51 square feet, which is why the company intended it to be for storage. That said, you can transform this space into a bathroom or a sleeping alcove and add a door to the wall to make moving between the two areas a breeze. Head's up: You're going to need to call in an outside crew if you want to add plumbing and wiring.

Don't feel like doing all that extra work? No problem. The Estelle can make for a very, very minimalist tiny living situation (outhouse, anyone?) as well as a <a href="https://www.womenshealthmag.com/life/a28778235/solar-studio-cube-tiny-house-amazon/" id="39f3121e-3b36-3be1-aff9-97e49a5f5533"> dream office </a> , garden cottage, or even a yoga studio. The choice, dear readers, is yours. As is whether or not to tack one some extra features like a canopy roof storage, which costs a few hundred dollars but probably comes in handy when you're downsizing to such a dwelling.

Amazon Is Selling A DIY Two-Room Cabin Tiny House

If you're anything like me, you've spent an embarrassing number of Sundays clocking up to, if not more than, 10 hours in front of the TV. Impressive? Yes.

Amazon Is Now Selling A DIY Tiny Home Cabin That You Can Build In As Little As 10 Hours

\"A stability ball is a great way to amp up exercises for the entire body: upper, lower, and core.\"

No matter what you call it, this inflatable sphere is an essentialand versatile!piece of workout equipment. "Not only is it applicable to people of all levelsfrom beginners to advancedbut a stability ball is a great way to amp up exercises for the entire body: upper, lower, and core" says <a href="https://www.instagram.com/drlauramiranda/" id="ca7bc78f-21b5-3b12-a2d3-3739947c6d0f"> Laura Miranda </a> , DPT, CSCS, New York City-based personal trainer and fitness expert. "It can function as a form of resistance, albeit light, much like a dumbbell, kettlebell, or barbell, or it can work as a platform on top of which you perform exercises,"

And, in case you're still not totally sold (TBH, why tho?), exercise balls are also relatively inexpensive, ranging from $15$30 on average, making them one piece of <a href="https://www.womenshealthmag.com/fitness/g19963660/home-gym-equipment/" id="09f0f430-79c8-3b43-ab25-cc5f5d2f0eaf"> home gym equipment </a> that's definitely worth the investment.

<h1> Okay, what size exercise ball should I by? </h1>

There's no one-size-fits-all situation with exercise balls. Instead, finding the right one for you depends on a few factors (more on that in a minute), but in general, you can use this chart below as a guide.

<ul><li> Height: Under 48 Ball size: 45 cm/18 </li><li> Height: 48 to 53 Ball size: 55 cm/22 </li><li> Height: 54 to 510 Ball size: 65 cm/26 </li><li> Height: 511 to 64 Ball size: 75 cm/30 </li><li> Height: 64 and up Ball size: 85 cm/34 </li></ul>

Other than that, a good rule is that the smaller the ball, the bigger the challenge. So consider scaling up or down depending on your fitness level and how you plan to use yours. For example, tinier stability balls make for hardcore abs exercises, while a bigger one is beneficial if you intend to swap it in for a workout bench.

<h1> The benefits of working out with an exercise ball </h1>

Essentially, when you perform moves on an unstable surface, it requires you to engage even more muscles and thus is harder, Miranda explains. Case in point? <a href="https://www.ncbi.nlm.nih.gov/pubmed/17530978" id="bd49c9de-d28b-3faf-a605-33f10a42cf67"> Doing crunches on a stability ball fires your core muscles up more than doing them on a flat surface </a> , according to a 2007 study.

For example, you can do a <a href="https://www.womenshealthmag.com/fitness/a19983224/plank-exercise/" id="ab18b829-e441-3522-a632-c958ae90861e"> plank </a> with your arms on an exercise ball (as demo'd below), which challenges you to stabilize in a different way.

An exercise ball also has a well-deserved place in your <a href="https://www.womenshealthmag.com/fitness/a27395974/how-to-become-more-flexible/" id="4de04e1c-2794-3c19-af0f-d010b493f191"> flexibility training routine </a> ; it's especially useful when it comes to <a href="https://www.womenshealthmag.com/fitness/a28623943/tight-hamstrings/" id="c1209210-074f-3eb5-a8c4-5250461a90ed"> loosening up your hamstrings </a> and lower back. Instead of just doing a basic forward fold and trying to touch your toes, Miranda recommends using the ball to slowly walk your hands in and out for a deeper stretch.

<a href="https://www.ncbi.nlm.nih.gov/pubmed/16686575" id="ba923d81-3f61-344b-a79d-38f85ab011aa"> Using a physio ball may also improve spinal stability </a> , which can be particularly beneficial for those who spend a lot of time sitting (*raises hand*) and are prone to back pain, per research.

<h1> And, finally, any mistakes I should avoid? </h1>

Great question . Like with any piece of exercise equipment, safety comes first, so....

Steer clear of sitting on the ball to lift weights. "This will not increase core stability' or cause the core to work harder, but rather increase spinal compression, especially if you're sitting on a slightly flexed spine," Miranda explains.

Instead, kneel on the ball, lie back on it with your feet flat on the floor, or balance on your stomach in plank pose to lift weights in order to reap those major core-boosting benefits.

Other than that, the, er, ball is really in your court for how you work one into your fitness routine.

How To Pick The Right Size Exercise Ball For You

First things first: an exercise ball = physio ball = stability ball = fitness ball. Got that? Good.

The Right Size Exercise Ball For You—Plus Exactly What To Do With It

Here to upgrade your hygge game is an igloo-shaped sauna from the fine folks at BZB Cabins and Outdoors.

With two full rooms and space to fit up to eight people, this <a href="https://www.womenshealthmag.com/life/a27454120/allwood-barrel-sauna-amazon/" id="172765a5-6970-3ed5-a680-c083d8e59228"> spruce structure </a> is practically a tiny homeyou know, except for the whole no-kitchen, no-bathroom situation. But what it lacks in typical tiny house elements it makes up for in its ~fancy~ features like two extensive benches, each long enough to comfortably fit all eight sauna-enjoying adults and for "the tallest member of the family to stretch out," per <a href="https://bzbcabinsandoutdoors.net/saunas/igloo40/" id="2c75bd77-fe0a-357f-a039-5fa546771ab7"> the company's website </a> . Plus, this backyard bad boy boasts windows flanking either of side of the heater that create a truly relaxing indoor-outdoor-sauna situation.

Once you make the mad dash in the chilly temps across your backyard, you'll first arrive on the igloo's covered terracean underrated feature that becomes especially key when you need a second to cool down but don't want to stand directly under the falling slow. From there, you'll pass through the first of two glass doors to ditch any extra layers in the "changing room" before gravitating toward the back of the structure where things start to get steamy. As for the type of heat filling the igloo? Well, the choicebetween electric or wood burning is yours.

Before you can sit back and relax in your new garden getaway, however, you need to put in a little work since, after all, the sauna is <a href="https://www.womenshealthmag.com/life/g28972794/tiny-house-kits/" id="9bc2da80-c748-3f58-a3a8-52703cc1a1d7"> sold in pieces or as a "kit." </a>

But the DIY shouldn't be too toughthat is, of course, if you're a veritable Bob the Builderbecause the $8,950 purchase includes instructions and all of hardware needed to set up your sauna.

You know what they say: Winter is coming. And TG for that, am I right?

Amazon Is Selling A Two-Room 'Igloo' Sauna

As the temperatures start to drop and the snow eventually accumulates, staying warm by the fire seems like a given. But what if you take it up a notch and get toasty in the tundra? Yes, as in outside.

Amazon Is Selling A Tiny House ‘Igloo’ Sauna That Will Get You Pumped For Winter

Sound familiar? Well, before you resign yourself to getting seriously soaked (or worse, clocked in the head by a windswept contraption) consider the Sharpty Inverted Windproof Umbrellaan invention worthy of 2,553 positive Amazon reviews.

I repeat: inverted. windproof. umbrella.

Made of corrosion-resistant carbon fiber material, this upside-down device boasts an uncanny ability to withstand winds stronger than 60 mphall while you walk hands-free. Thanks to the ergonomic c-shaped handle, you can slip it over your forearm or wrist so you can comfortably hang on to those TJ's bags or <a href="https://www.womenshealthmag.com/relationships/g19131151/body-language-relationship/" id="48c726e7-abdc-3db5-ad1c-32e901ed0823"> bae's hand </a> . Don't believe me? Take it from this passionate purchaser who's deemed the device as the "best umbrella ever!!!": "I like the shape of the handle, very easy to carry it on my wrist when my hands are full. And it does perform just as described in regard to keeping things dry."

On the topic of keeping things dry...the umbrella also stands out for its inverted design, which allows you to close from the inside out when opening the door or enter a lobby without dripping water everywhere.

"Seriously, best purchase ever. So convenient. I hate umbrellas because I get so freaking wet trying to close it while getting in the car and this is a game changer!" another buyer wrote.

Available for $22.99, this lightweight essential has a canopy large enough to keep both <a href="https://www.womenshealthmag.com/life/g29003608/best-friends-gifts/" id="e4ef0078-830b-38c3-a08f-3e8ca21ccd06"> you and your BFF </a> drya major win given the fact that your bud's umbrella will likely be swept away in seconds. Plus, it's reversible so that you get two colors or patterns for the price of one. When closed (and standing upright, btw) it looks like any ole vaguely patterned umbrella. But when opened, the inner liningwhich comes in a variety of patterns from flamingos to starry skyinstantly boosts your mood.

So, you won't just want to sing in the rain but dance too.

People Love This Inverted Windproof Umbrella

Raise your hand if you've ever been personally victimized by an umbrella. Uh, sameso much so that I'd rather walk home entirely <a href="https://www.womenshealthmag.com/fitness/g19963922/winter-running-gear/" id="0389cbc9-f784-367f-af02-9e4a06f26da0"> exposed to the elements </a> than endure yet another battle with a wind-bent, if not broken, umbrella.

The Sharpty Inverted Windproof Umbrella Has Over 2,500 Positive Amazon Reviews

Meet: the "portable," prefab tiny house that's totally customizable and, wait, did I mention portable?

As a container house, this bad boy is made almost entirely of steel, which gives it that raw, industrial lookbut more on that later. Now, ladies and gents, these aren't any ole sheets of metal that might take off and fly away when the elements strike. No, instead they're galvanized, anti-rust painted steel that's insulated to ensure the inside of your <a href="https://www.womenshealthmag.com/life/a29104433/prefab-tiny-house-retreat-amazon/" id="2524eb0f-735f-36e3-a7f9-966184c6f285"> dwelling remains delightful </a> , winter, spring, summer, or fall.

While the tiny home's, err, simple style is not necessarily for everyone, beyond the bare bones exterior are A+ features that are sure to please peeps. Inside the two-story house, you'll find a bathroom, kitchen, living/dining area, and two bedrooms. Not enough sleeping space for you? No problem. According to the seller's answers on Amazon, you can totally <a href="https://www.womenshealthmag.com/life/a29024792/log-cabin-tiny-house-amazon/" id="f7c7fe9f-d1bc-3ef0-a3fe-27780064cc09"> play around with the space </a> as you see fit. Plus, they're also willing to work with you to find "fittings such as kitchen cupboard[s]" that meet your fancy.

Available for $14,999.00 (plus $3,000 for shipping), this tiny house also stands out for it's generous use of windows that likely flood the 619.79 square foot mini abode with natural light on both floors and from several different angles. And there's always that outside deck to get even more rays...

Amazon Is Selling A Two-Story Container Tiny House

Buying a home is all fun and games until you decide you're ~over~ the location and want to move. But what about your cozy casa? Wouldn't it be great if it could come with?

Amazon Is Now Selling A Two-Story Prefab Container Tiny House Complete With A Deck

Thanks to more than 10,000 (!!) passionate Amazon reviewers, all you have to do is sit back, relax, and read on...

Meet: Leggings Depot's High Waisted Leggings, the $11 (yes, you read that right) spandex sensations that are are so soft, so stretchy, and so **not** see-through that they've amassed over 10,300 positive reviewsnearly all of which obsess over the "buttery soft" fabric that is, per many customers, "no joke."

Apparently it's so legit that it makes these part-spandex, part-polyester pants worthy of being described as "perfect," "heavenly," and "amazing." And, get this!, one customer went as far as to liken the leggings to Harry Potter-level wizardry: "I don't know what kind of black magic sorcery they used to make these leggings so damn comfortable and NOT see through. So buttery soft, warm, and flattering."

Available in over 30 different colors from tango red to charcoal gray, they also feature a smoothing waistband that, in one buyer's words, "make[s] you feel secure," and comes in three different thicknesses: 1-inch, 3-inch, or 5-inch.

These <a href="https://www.womenshealthmag.com/fitness/a29104298/best-amazon-high-waist-leggings/" id="2b63a78e-b066-3b92-a670-38d4b2ce535a"> high-waisted leggings </a> are also available in two different styles: capri, which fall in the middle of your shin, and full-length, which go to your ankles. And for around the same jaw-dropping price, you can opt for a style that features side pockets. Bottom line here, folks: The options are endless.

In fact, the majority of reviewers seem to own multiple pairs. Just take it from this happy buyer, who says the "beautiful butt covers" are so incredible that "[she] will be replacing [her] ENTIRE wardrobe."

And she's not the only one. Another dedicated AF fan says she buys 'em "in bulk": "I am not kidding, I buy them 3 at a time and wear them everywhere daily. They work with everything and when they eventually wear out, who cares? They are priced right! Excellent product. I will buy them again and again."

So, in conclusion: the hype is very much alive and very much real...and has very much convinced you to press "add to cart."

People Are Obsessed With Leggings Depot Leggings

Think you've already found your fave pair of leggings? Well, girl, it's time to think again.

These $11 Leggings Depot Pants Have More Than 10,000 Positive Reviews On Amazon

Well, dearest reader, I'm glad you asked.

Introducingdrum roll, pleasethe NOMAD Micro Home, a <a href="https://www.womenshealthmag.com/life/a28719828/prefab-tiny-house-three-bedrooms-amazon/" id="c43c3889-3947-3e70-a6de-3312b6740864"> modular mini dwelling </a> that's a lot less Lincoln Logs and a lot more, well, IKEA. Measuring at just 13.5 feet by 13.5 feet, this compact casa is made for only the truly determined and dedicated minimalists out there. Seriouslyyou best be ready to downsize if you plan on making the Cube (yes, it's actually called that) your full-time residence. But, hey, the lil guy's so cute it makes throwing out all that college memorabilia a little less painful/a little more worth it.

Although it puts the "tiny" in tiny house, the <a href="https://www.womenshealthmag.com/life/a28659549/prefab-tiny-house-amazon/" id="52832ebb-2516-3c31-a374-555e4854e400"> eco-friendly abode </a> is still filled with features like an 100-square-foot loft, which is accessible via a curving staircase (read: no ladder) that starts in the living area. It also has a modern kitchen and bathroom that are both equally as sleek in style and allow for full-sized amenities, so no need to score a dorm-sized fridge, folks.

Available for $38,800, this cute lil Cube is DIY and can be put together by at least two people who have, per the <a href="http://www.nomadmicrohomes.com/faq/" id="0836f982-bdd0-33dc-ab94-45a88c5167a9"> casa creators at Nomad </a> , "skills of a 'handyman.'" Bonus points if they're qualified to do electric and plumbing, since you're going to need experts to get those essential functions set up as well.

Now, say you love your micro abode so much but miss your fam and friends. What's a girl to do? Oh, you know, just convince them to buy their own Cube and connect them (yes, connect) to create a whole cube system that allows you can have your small space and be together too.

Amazon’s Selling A DIY Tiny Home 'Cube'

If you spend enough time scrolling through all of the tiny houses for sale on Amazon, you might find yourself a little, well, log-cabin-ed out. <a href="https://www.womenshealthmag.com/life/a29024792/log-cabin-tiny-house-amazon/" id="1af8fd53-3ae4-3e0e-a49e-18a7b745a8e5"> Nordic wood </a> this, <a href="https://www.womenshealthmag.com/life/a29104388/wood-cabin-tiny-house-kit-amazon/" id="63400b41-2fbb-31ce-a8c3-6799d6fd7bcf"> white pine </a> that, and you're starting to wonder: Ummm, are th...

Amazon Is Now Selling A Tiny Home 'Cube' That Is The Minimalist Getaway Of Your Dreams

But what if I told you there's a machine so magical, so revolutionary that it can not just save you but prevent you from being trapped in this terrible <a href="https://www.womenshealthmag.com/uk/health/sleep/a706236/what-your-sleep-issues-are-trying-to-tell-you/" id="11c03002-497b-34d2-ac87-86da842f5947"> sleepless situation? </a> Well, according to over 5,300 positive Amazon reviews, such amazingness really does exist, and it goes by the name of LectroFan High Fidelity White Noise Sound Machine.

Although tiny in size, it comes packed with tons of sound possibilities20 to be exact, 10 of which are fan sounds, while the other half are different ambient noise variations, including white, pink, and brown noises. Its large, upward-facing speaker guarantees your ears will fill with your sound of choice no matter how loud your next-door neighbor insists on playing Lizzo at 3 a.m.

There is truly nothing (and I mean nothing) worse than hearing the grinding gears of a garbage truck just as you were about to drift off into a <a href="https://www.womenshealthmag.com/uk/health/sleep/a701267/cant-sleep-10-expert-tips-for-better-sleep/" id="bbf2a3c2-e18f-3d6d-a2a0-837f2ca65e6a"> deep sleep </a> . With the screech of the truck's breaks, your fate is officially sealed: You will now be up for the rest of the night unable to stop listening to the soundtrack of your street (accel...

Elizabeth Bacharach

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