Skinny Health Care

I used to believe you always had to wear underwear to the gym. Not only was I self-conscious about feeling so exposed without them, but I also thought I would be more prone to vaginal infections if I didn't have something on between my skin and my leggings. Given how germy public spaces like gyms can be, covering up made a lot of sense to me. 

Then one day, I was forced to face my worst nightmare. I was rummaging through my suitcase, and I realized I was fresh out of clean undies. As a freelance writer who travels every other week, this happens sometimes. Rather than turning one of my used pairs inside out for a morning workout, I figured going without underwear, as uncomfortable as it sounded, was actually more hygenic.

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To my surprise, I ended up liking it a lot more than I expected to. I took to it so much that now, the only time I opt for panties during an exercise session is when I’m on my period. Wondering what the benefits are, and if it's something you might try too? Let me make the case here. 

I've always despised underwear lines, and they almost always show up underneath leggings, yoga pants, and even some shorts. To avoid this, I used to wear thongs and g-strings to work out. But on that first day I went commando, I realized what a time suck it was to stop in the middle of every class or run to pick a permanent wedgie.

Another benefit has to do with the material underwear tends to be made with. Fabrics like lace and satin constantly irritated my skin and made my vagina itchy, especially if they were too tight. I also realized that without that extra layer of potentially irritating fabric, I felt more free to move, stretch, and run.

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Despite all these factors, I sucked up the discomfort and rationalized that I had to wear underwear, it was just what you did when you worked out. But after consulting with doctors, it turns out that there's no health reason to not go commando—and it might even be good for you.

“There is no scientific evidence that women have to wear underwear,” Lakeisha Richardson, MD, an ob-gyn based in Greenville, Mississippi, tells Health. In fact, it may actually decrease your chances of acquiring a yeast or bacterial infection, as long as you are wearing a pair of workout pants that are moisture-wicking. Workout pants plus underwear that's made from synthetic, non-breathable fabric don't allow sweat to dry. That can lead to a bacterial imbalance or overgrowth in the vagina—which in turn causes a full-blown yeast or bacteria infection.

Investing in the proper workout gear was the biggest learning curve of my new less-is-more look. I could no longer slip on just any pair of black leggings from my closet. After some trial and error, I figured out that the thicker the workout wear, the better. Bottoms with higher quality material bunch up a lot less, which avoid awkward camel toe moments and leaves me less likely to accidentally flash people. I also learned not to let darker leggings fool you, because even they can appear transparent in certain lighting, depending on how thin they are.

Perspiration is the other major concern of mine after eliminating underpants. I found that my bottom half was sweating way more than usual, and I knew I had to do something about it. Dr. Richardson recommends sticking to firm, breathable, moisture-wicking pants, since these garments help crotch sweat evaporate, and they don’t move around your skin too much. “Make sure that your pants aren't uncomfortable or rubbing against the labia—consistent rubbing can cause abrasions, swelling, or inflammation of the labia,” Dr. Richardson says.

The new year is the perfect time to finally set up that home gym you've been wanting—and when it comes to at-home workouts, a good treadmill is pretty much essential. Rain or shine, a treadmill will make it easy to get your steps in (no excuses!). Whether you're after the latest high-tech features or would be content with a more basic, budget-friendly model, these are the best treadmills in every price range for 2019.

• 3G Cardio Elite Runner Treadmill ($3,399; amazon.com). Pricey? Yes. But serious runners will love this treadmill, which is truly gym-quality. Features like an Ortho Flex Shock suspension system, 4.0 HP motor, large 22"x62" running platform, and amazing 10-year warranty make it one of the best out there. Plus, you can get free assembly when you purchase on Amazon right now.

• Nautilus T618 Treadmill ($1,229, marked down from $2,199; amazon.com). As far as treadmill discounts go, this is a big one. Not only is the Nautilus T618 40% off on Amazon right now, but you can also get free expert assembly (an $83 value). This model has tons of bells and whistles, including 15% motorized incline, dual backlit LCD display, 20"x60" belt, and Bluetooth connectivity with the Nautilus Trainer 2 app. If you're the competitive type, you can even sync your workout to the RunSocial App to "run" different routes with other users in real time.

• ProForm Pro 2000 Treadmill ($1,219; walmart.com). The ProForm Pro 2000 has a seriously impressive console system. Think: 32 workout settings, 7" backlit display with all your stats, iFit technology, and a built-in EKG heart rate monitor. More than 200 five-star reviews don't hurt either.

• Gold's Gym Trainer 720 Treadmill with Power Incline ($599; walmart.com). A Walmart exclusive, this Gold's Gym treadmill offers impressive functionality for the price. There are 18 different one-button workout apps, LED display, a sound system for your music, and a roomy 20"x55" tread belt. Also good? AirStride Cushioning (your joints will thank you), a built-in fan, and incline up to 10%.

• NordicTrack T 6.5 S Treadmill ($599; amazon.com). NordicTrack treadmills are incredibly popular for good reason: They're a trusted brand and a great value. This model is no exception. It's chock-full of features to let you customize your workout experience, including 20 built-in workouts, a console sound system, and access to iFit (plus you'll get a free one-month trial membership). And like the Gold's Gym treadmill, it has a 20"x55" tread belt, which is pretty spacious for the price.

• Confidence Power Trac Pro 735W ($230; amazon.com). It's hard to beat a treadmill under $300, and this affordable model still makes it easy to fit in a serious cardio session. There are 12 built-in workout modes, quick-select speeds, an LED display with your stats, and three manually adjustable incline levels. It can also fold into itself for storage.

• Weslo Crosswalk 5.2t Folding Total Body Workout Treadmill ($269, marked down from $399; walmart.com). If you're after basic treadmill functionality and easy storage, this is the model for you. Reviewers rave about the bonus CrossWalk arms, which let you strengthen your upper body with every step. There are four built-in workout modes, two manual incline positions (1.5% and 6%), and a heart rate monitor. And although the tread belt isn't as big as others on this list, its smaller size means it can be folded vertically so you can store it when it's not in use.

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If cooler weather is your cue to hunker down in the gym, it may be time to rethink that strategy. The reason: Some studies show that you may actually burn more calories when you break a sweat in the cold. There’s even a new boutique fitness spot capitalizing on this idea. At Brrrn studio in New York, the climate is kept between 45°F and 60°F. But does the science on this stuff actually pan out? We got experts to weigh in, plus offer pointers on getting it done.

RELATED: 7 Tips to Shovel Snow Safely and Efficiently (and Even Turn It Into a Workout)

To really understand this concept, you need to know a bit about fat. Humans have two different types of fat cells. White fat cells store energy from the food we eat and are also the kind that are associated with weight gain. Then there are brown fat cells, which are considered good because they burn calories to heat our body. According to recent research, when we are exposed to colder temps, our bodies tend to produce more of these brown fat cells. It makes sense, right? They keep us warm, so we need more of them when temps drop.

Another reason this chilly workout trend is said to be effective: The cold causes us to shiver as a way of warming up—a process known as thermogenesis, which increases body temperature by burning more energy (a.k.a. calories). Beyond that, you may work harder when you’re not distracted by sweltering temperatures. “It feels easier to exercise in a cooler climate,” says Pamela Geisel, CSCS, an exercise physiologist at the Hospital for Special Surgery in New York City. And the better you feel, the longer or harder you’re willing to push yourself.

RELATED: How to Motivate Yourself to Go to the Gym on Cold, Dark Days

So should you always be working out in the cold? Not necessarily. “If you are exercising at a sustained hard intensity [like a difficult run or a boot-camp workout], it doesn’t make a big difference whether you are in a cool environment or a more temperate one,” says John Castellani, PhD, an exercise physiologist at the Army Research Institute of Environmental Medicine in Natick, Massachusetts. The reason for this is fairly simple: You’re working enough to thoroughly heat your body, so it no longer has to burn extra brown fat cells to stay warm.

If you’re heading outside for a frosty workout, there are a few things to keep in mind. To maximize the benefits, you want to be working out in a temperature somewhere between the high 40s and high 50s (experts say 50–53°F is ideal). When the weather drops below this, you’ll have to consider a host of other issues—like investing in cold-weather workout gear or navigating icy or snowy surfaces, which can mean poor footing and a greater risk of falling. Even at moderately cold temperatures, it takes your body some time to warm up. This can lead to an increased possibility of injury if you go too hard, too soon, warns Geisel.

This combination of muscle sculpting exercises and sweat-inducing moves will shape your muscles and boost your metabolism in just 4 minutes! Short but high-intensity bursts of effort burn a significant amount of calories in way less time than it takes to complete a traditional workout. This routine is perfect for busy women like you!

You can accelerate your progress by eating properly. Incorporate these 7 Foods that Will Help You Tone and Build Muscle into your diet. Eating right while exercising will help you reach your goals in half the time!

What you need: an Interval timer

What to do: Perform each exercise for 20 seconds, rest for 10 seconds, and then immediately move to the next exercise. Complete 2 full circuits. Be sure to watch the videos to ensure you use correct form.

Getting a good night’s sleep in the middle of winter may seem like it should be no problem. After all, it’s the season of long nights, cozy blankets, hibernation, and snuggling up by the fire. But for all the same reasons winter and sleep go together so well, the opposite can also be true: For some people, winter can wreak havoc on sleep quality and quantity.

If you’re one of those people—who finds that these colder, shorter months mean more tossing and turning at night—we’re here for you. Here are all the ways this season can affect sleep, for better or worse, and how to get a good night’s rest all season long.

RELATED: 11 Surprising Health Benefits of Sleep

Fewer hours of daylight in the winter can have a big impact on a person’s sleep-wake cycle, Nidhi Undevia, MD, associate professor of sleep medicine at Loyola University Medical Center, tells Health—especially in northern latitudes where the difference between seasons is most extreme. That’s because sunlight triggers the suppression of melatonin, a hormone that helps the body prepare for sleep.

“We sleep better during the time that melatonin is secreted, and generally it gets secreted about an hour and a half to two hours before we go to sleep,” Dr. Undevia says. But during the winter, morning light may not be as bright, she says—so daytime melatonin production may be suppressed less than in the summer.

On top of that, the sun sets earlier, which means melatonin levels start rising earlier in the afternoon or evening. “Because of these factors, we don’t get the nice big highs and lows of melatonin secretion,” Dr. Undevia says. “That means we may feel more sluggish and more fatigued during the day, and we also don’t get that extra push at night to help us really power down for bed.”

To counteract these seasonal changes, Dr. Undevia recommends getting outdoors in the morning, soon after the sun comes up; if that’s not possible, try to at least sit by a window during the first few hours of daylight. You can also help keep melatonin secretion on schedule by avoiding bright light at night.

RELATED: 5 Reasons Mornings Are the Best Time to Work Out

Of course, in the middle of the winter, it’s not unusual to leave for work or school when it’s still dark outside. Some people won’t see light all day, because they leave their offices after sunset as well.

If that’s the case, do your best to get outdoors for a few minutes while the sun is out—by going for a walk at lunchtime, for example. “Anything we can do to get exposure to light during the daytime is going to help us sleep better at night,” Dr. Undevia says.

“We might have a tendency to feel tired or stay in bed longer during the winter,” says Dr. Undevia. “But there is no biological need for more sleep during the winter months—and if we’re sleeping later than usual or napping during the day, that could make it harder to fall asleep or stay asleep at night.”

And as cozy and comfy as your bed might be, it’s not a good idea to curl up there during the day if you’re not planning on sleeping. (Save the movie marathons for the couch, and all that work on your laptop for your home office.)

"The only two things allowed in bed are sleep and sex," Neomi Shah, MD, associate professor of medicine at the Mount Sinai Health System in New York City, previously told Health. "You don’t want to associate your bedroom with anything wakefulness-promoting."

While there are no shortcuts to getting in shape, there are things that you can do to push the process along. The best way to get in shape fast is actually quite simple– eat healthy and exercise often. Consistent effort, day after day, will lead to noticeable results in just a couple of weeks.

My first piece of advice to you is don’t over complicate it. You don’t have to count calories or spend hours at the gym. Stick to a healthy diet as often as possible and get up and move a little bit each day. Applying the following guidelines to your daily routine will allow you to reach your fitness goals.

Your diet is the first thing that you need to focus on. Neglecting to eat the proper foods will stop your weight loss progress dead in its tracks. My second piece of advice for you is to view food as fuel. If you base your diet around lean sources of protein, fresh fruits and vegetables, and whole grains, the weight will start to come off on its own. Don’t underestimate the power of a proper diet.

Protein should be the first thing on your plate. In order to get in shape quickly, you must eat more protein. This food group is essential to maintaining and building muscle, as well as speeding up your metabolism to keep burning fat. Check out How to Lose Weight with Portion Control to learn proper portion sizes for protein and other essential foods.

Hydrate, hydrate, hydrate! If you want to lose weight fast, you need to drink plenty of water (at least 64 ounces a day). Water will keep your metabolism burning, while also assisting your digestive system. You’ll feel light on your feet, full of energy, and ready to take on the day.

Increase your fiber intake. Fiber isn’t magic, but it’s pretty darn close. When combined with a high-protein diet, fiber will keep you feeling full which in turn, will keep you from overeating. Women should aim for 25 grams of fiber, per day.

Avoid processed foods and sugary beverages. Processed foods and sugary beverages, like soda, can cause your weight loss to come to a grinding halt. They are chock-full of empty calories and offer no nutritional value, whatsoever. Steering clear of these foods and beverages will save you hundreds of calories. Be careful around diet soda as well. While it cannot directly cause you to gain weight, the artificial sweeteners can increase your cravings for sugary foods.

Don’t skip meals. This is a definite no-no when you’re trying to get in shape quickly. Skipping meals can cause your metabolism to slow, which is the exact opposite of what we want! A fast metabolism burns more calories throughout the day, which means you can reach your goals faster. Skipping meals stops now.

Maintaining a healthy diet is critical to getting in shape quickly, but in order to make the process even faster, you need to exercise regularly.

HIIT or High-Intensity Interval Training combines quick periods of intense exercise, with short rest periods. This is the most effective, time-efficient form of training out there, making it the best option for getting in shape fast. Try one, or all of the following HIIT workouts and routines: