Nutritional and sports tips to improve general health and lose fat

Contrary to the common belief that carbohydrates hinder fat loss, nutrition experts confirm that the problem does not lie in the carbohydrates themselves, but rather in choosing their types and quantities. Foods rich in fiber and nutrients can help you feel full for longer, and make it easier to stick to a low-calorie diet without constant deprivation.

The "Healthline" scientific website quoted nutritionist Jared Meacham as saying that it is best to focus on sources of low-processed carbohydrates, which provide abundant amounts of fiber, nutrients, and satiating volume, in exchange for their calorie content.

Here are the 8 best sources of carbohydrates for fat loss, according to Meacham:

Legumes: Legumes, such as beans, lentils, chickpeas, and peas, top the list, because they contain a mixture of fiber and protein. Which helps enhance satiety and maintain energy. The fiber in legumes also supports intestinal health, while the protein in them helps maintain body tissues.

Potatoes: Potatoes may seem like an unexpected option for losing fat, but they provide a great feeling of fullness for a moderate number of calories, especially when eaten boiled or baked. The situation is different when turning them into French fries or adding large amounts of fats and sauces to them.

Oats: Oats are carbohydrates rich in fiber, especially soluble fiber, which gives a strong feeling of fullness. They can be combined with sources of protein and healthy fats such as yogurt, nuts, seeds, and fruits.

Whole grains: Whole grains, such as brown rice, quinoa, barley, bulgur, and buckwheat, provide fiber, vitamins and minerals, in addition to carbohydrates, so it is preferable to choose them instead of refined grains whenever possible.

Berries and watermelon: High in water content and low in calories compared to the serving size, berries also provide a good amount of fiber. They can be eaten with yogurt or cottage cheese as a filling snack.

Whole fruits: Whole fruits, such as apples, oranges and bananas, provide carbohydrates, water, fiber, vitamins and minerals. Meacham says that eating this fruit in its whole form instead of in juice form helps control portion sizes.

Sweet Potatoes: Sweet potatoes provide carbohydrates and are rich in vitamins and minerals, making them a nutrient-rich choice. Meacham advises eating its peel to make the most of its nutritional benefits.

Popcorn: Popcorn can be a suitable snack when prepared without large amounts of fat and additives, as it provides a large volume for relatively limited calories. Meacham warns that excessive additives, such as butter, oil, and cheese, quickly increase the calorie content.

A new study reveals that making a simple change in your daily life - choosing to take the stairs instead of using the elevator - may be associated with a significant reduction in the risk of death from cardiovascular disease. According to the New York Post, lack of physical activity is one of the biggest risk factors for heart disease. The study team reached these results after analyzing data from 9 studies that included about half a million people, showing that people who used to climb the stairs were 39 percent less likely to die from heart disease.

On the other hand, some have adopted the belief that the key to physical fitness lies in slowing down, which is known as “slow jogging.” According to Japanese researcher Hiroaki Tanaka, jogging at a comfortable pace may be a more enjoyable way to enhance cardiovascular fitness, and is especially beneficial for people who do not exercise regularly.