May 15th, 2025 - The 4:3 intermittent fasting approach requires you to eat normally for four days and fast for the other three days of the week. Jump to Key Takeaways. 1. Choose Your Fasting Days Basic intermittent fasting requires you to take extended breaks from eating. A fast may last several hours to a full day or two. With 4:3 intermittent fasting, you typically alternate fasting days with normal eating days. However, you can fast on any three days of the week that you choose. 2. Restrict Calories on Fasting Days Calories should be significantly restricted on fasting days. In one study on 4:3 ... [Read More]

May 15th, 2025 - A Cleveland Clinic dietitian says these sips may help drop a few pounds of water weight, sometimes in as little as one to two days. If you've ever felt bloated, puffy, or like your clothes suddenly fit tighter, it's possible you're dealing with water weight . Knowing how to lose water weight safely and naturally can help you feel lighter, less swollen, and more comfortable in your body. According to the Cleveland Clinic , water weight is excess fluid your body retains beyond normal hydration levels, often due to salty foods, hormonal changes, or inactivity. While water weight is not the same ... [Read More]

May 14th, 2025 - Physical therapist-approved moves to warm up your arm, back, and chest muscles If your typical gym session warm-up begins and ends with a casual five-minute jog on the treadmill, you may be short-changing the impact of your workout. To enhance your performance and prepare your body for the movements ahead, add dynamic upper body stretching to your warm-up routine. Dynamic Stretching Primes Your Muscles Before a Workout During dynamic stretching, you take a muscle and joint through its full range of motion, mimicking the exercises you're about to do, explained Leada Malek , a physical ... [Read More]

May 13th, 2025 - Struggling to wind down at night? Practicing a few gentle yoga poses before bed can help signal to your body and mind that it's time to rest. Restorative yoga emphasizes comfort and stillness, with each posture held for 10 to 25 minutes using supportive props like pillows or blankets. The primary purpose of these poses is to support your tired body instead of stretching it, so flexibility or strength won't be your focus when you're trying to wind down for the night. The next time you can't sleep, try one of these relaxing restorative yoga poses to help you drift off to dreamland. Legs Up the ... [Read More]

May 13th, 2025 - Yoga is more than just a fitness trend—it is a centuries-old practice that nurtures both the body and the mind. With roots in ancient India, yoga has stood the test of time as a holistic approach to health, offering a unique combination of movement, breath, and mindfulness. What makes yoga so appealing is its accessibility. You don't need to be young, athletic, or incredibly flexible to start. In fact, yoga is for everyone—regardless of age, body type, or fitness level. By practicing a few simple poses regularly, anyone can improve their flexibility and sharpen their mental ... [Read More]

May 12th, 2025 - All products featured on Self are independently selected by our editors. However, we may receive compensation from retailers and/or from purchases of products through these links. If you're serious about strengthening your back , but don't have weights at your disposal, might we suggest the inverted row? This bodyweight exercise—which involves lying beneath a bar and pulling yourself toward it while keeping your body in a straight line—is a surefire way to ignite a ton of upper-body pulling muscles while also smoking your core too. That motion can help build strength that ... [Read More]

May 12th, 2025 - Is it true that … ginger shots boost immunity? Some see the fiery root as a miracle cure for colds, but there are easier, cheaper ways to support your immune system o you find yourself buying tiny bottles of fiery gloop at the first signs of a cold? You're not alone. Ginger shots have become a trend in recent years, thanks to the perception that they're good for immunity. But are they? Dr Emily Leeming, a dietitian at King's College London, says it's unlikely they are a miracle cure. She says there has been only a small amount of research that shows ... [Read More]

May 11th, 2025 - The study found that restricting carbs can elicit the same favourable metabolic effects as fasting. Intermittent fasting is not only a useful tool for weight loss , it's also shown to have many benefits for metabolic health – independent of weight loss. Yet many people may find intermittent fasting to be a challenge, especially if following the 5:2 version of the diet where calories are severely restricted two days a week. But my latest study shows that you don't need to severely restrict your calories to get the metabolic benefits of intermittent fasting. Even just restricting the ... [Read More]