Category Archives: Lose Weight Fast

Weight loss is easy. There are multiple clever and fail-proof tricks and tips that can help you lose weight without ever going on a crash diet or starving yourself. But, heres the real kicker just by losing weight or your bodys excess fat, youll not automatically become fit.

Fit is not a destination. It is a journey. If you dont incorporate fitness as part and parcel of your daily life, you will fall back into your old patterns (and inches) sooner than you can even imagine. 43-year-old Nikhil Kanodia an entrepreneur, Ironman triathlete and open water swimmer tells us that three years ago, he decided to whip himself shape to become the fittest version of himself in his 40s. I started my journey in Jan 2016 and I weighed ~92 kgs, he says.

I dropped around 20 kgs in 3 months (went from 92 kgs to 72 kgs) by following a whole foods diet, he adds.

A whole foods diet is a lifestyle change that emphasises on the consumption of whole or minimally processed foods as your meals. Plants, including vegetables, fruits, whole grains, legumes, seeds and nuts make up this diet.

Kanodia outlines his whole foods diet plan as a combination of proteins, good fats, low glycemic carbs and fibre. To successfully follow a whole foods diet, cut out salt, sugar, refined carbs and processed foods from your meals. Actually, here's a quick note on salt: my rationale was to get rid of my body's water retention. I added salt back into my diet a year after starting my journey.

Post this initial fat loss of 20 kgs, I got into triathlons (Ironman) and as my endurance increased, while training for them, my weight further decreased and trimmed to my present weight - 68 kgs. And, on that note, here's another kicker, as your body's needs change, you need to adapt for diet as well.

Consequently, Kanodia also updated his diet and started following a dedicated weekly training schedule.

"Currently, I am on a Low Carb High Fat (LCHF) diet wherein my daily calorie intake comprises 60-70% fat, less than 130g of carbs and protein. This diet has helped me maintain a more normalised blood sugar level through the day and made me better at fat oxidation also which in turn has enabled me to first and foremost race cramp-free and also work on improving my performance in long-distance triathlons."

I train 10 hours (on average) per week for a Half Ironman race (also known as Ironman 70.3 that includes swimming (1.9 km) + cycling (90 km) + running (21.1 km). And about 15 hours (on average) per week for a Full Ironman race (also known as Ironman Triathlon that comprises swimming (3.86 km) + cycling (180.25 km) + running (42.20 km).

This is what my weekly training schedule includes:

3 swims (Endurance swim, Strength swim, Technique swim)

3-4 runs (Fartlek/ Hill interval run, Tempo run, Endurance run and Brick run)

2-3 bike rides (High gear strength/ Tempo bike, Endurance bike, Recovery bike)

1-2 strength workouts (usually HIIT with focus on legs, core and upper body)

I train hard 6 days a week! Monday is typically a rest day or light strength and stretching session.

Notably, Kanodia participates in 2-3 Half Ironman races per year along with participating in 1 Full Ironman race.

QUICK READ: Swimming workouts: what to know before diving in

When I am on Ironman training I follow this LCHF diet plan:

Breakfast: 1 whole egg + an omelette made from 2 egg whites/ fried egg (sunny side up) + an avocado or vegetable salad (200g) + a cup of black coffee

Mid-morning snack: Papaya/melon (200g)

Lunch: Indian meal comprising 1 vegetable curry (150g) + a serving of sauted vegetables (100g) + 1 chicken preparation (200g) + 3-4 chapatis made from flour of nuts/seeds

Snacks: A cup of black coffee and berries (150g)

Dinner: Grilled chicken, fish or lamb (200g) with sauted vegetables (200g)

When I am not training, I eat much lesser than this and also follow an intermittent fasting pattern of eating on certain days.

Intermittent Fasting (IF) is an eating pattern that cycles between periods of fasting and eating. It doesnt specify which foods you can or cannot eat. It only focuses on when you should eat them.

There are many IF plans and patterns that you can follow, but the most effective one, according to studies is the 16:8 IF diet. The 16:8 IF diet entails one to observe a 16-hour fasting period, followed by an 8-hour eating window.

How to follow the 16:8 diet plan to lose weight?

You can commence a 16-hour fast at 10:00 pm in the night, after you eat your last meal of the day and go to sleepthats 7-8 hours gone right there. You can break the 16-hour fast at 2:00 pm with your lunch and eat small meals till 10:00 pmthis makes up the 8-hour eating window. Alternatively, you can also begin your fast at 8 pm and break it at 12 pm, the next day.

Healthy living is not about building 6-pack abs! Getting those were easy, now that I look back on how far I have come. It only took me 3 months to transform from having a belly to seeing abs and another 3-4 months to see a proper 6-pack. However, only once I started training for endurance events (marathons, triathlons, long-distance open water swimming races and long bike tours) I realised that real fitness takes time to develop...and it still feels Ive just started. Train, eat, recover and repeat! Do that repeatedly day after day and that's how you'll be able to imbibe real fitness in your life."

Let me elaborate the above statement with this one example: despite achieving the best-ever aesthetics (for me), early on in my journey, my body would still cramp during every single endurance event I'd participate in be it a Half Marathon race or an Olympic distance triathlon or Half/Full Ironman. When I Googled the reasons for these sudden cramping, I came to the following conclusions: insufficient electrolytes, insufficient carbs and/or insufficient training."

"I explored all these areas individually but the cramps never went away. Until I finally read a research paper that pointed towards the benefits of fat for fuel. Our bodies can carry a max of 2000 calories as glycogen (energy from carbs). That's about 2-2.5 hours of energy depending on intensity. Our stomachs cannot effectively digest more than 60 calories per hour. If you are totally carb-dependent in a long race, it is only a matter of time before muscle glycogen runs out and cramps/ bonking happens. The good news is that there are around 40,000-50,000 calories of fat even in the most lean physiques. That's almost unlimited energy provided we teach our bodies to tap into it!"

The only race I have successfully completed (till now) without any cramps was the Full Ironman that I'd participated in earlier this year a 3.8km swim, 180 km bike and 42.2km run. The reason I was able to do was by following a LCHF diet! I am really excited to see how much faster I can get on the LCHF diet!

We also reached out Golds Gym where Kanodia works out on a daily basis to understand how the LCHF diet works. According to Golds Gym Maharani Baghs head trainer, Sachin Mavi, the low carb high fat diet (LCHF) body activates ketones. Hence the body starts taking energy from fats instead of glucose that we get from carbohydrates. When we start reducing our carb intake we push are body to start using fat as fuel which in turn leads to weight loss.

Disclaimer: The diet and workout routines shared by the respondents may or may not be approved by diet and fitness experts. GQ India doesn't encourage or endorse the weight loss tips & tricks shared by the person in the article. Please consult an authorised medical professional before following any specific diet or workout routine mentioned above.

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Continued here:
How to lose weight and get fit like this 43-year-old Ironman triathlete and open water swimmer - GQ India - What a man's got to do

Unfortunately, carbohydrate-rich plant foods just don't fit into most keto plans. Eating them can knock you out of ketosis. Yes, these foods have their merits; they come loaded with plant compounds such as flavonoids, carotenoids, phytoestrogens, and glucosinolates and other vitamins and minerals. But, if you are looking to go keto, you'll have to skip them.

Let's look at some frequent offenders that trip people up on their keto plan:

Starchier veggies. Sweet potatoes, beets, pumpkin, and butternut or spaghetti squash are nutrient powerhouses. But along with those nutrients and fiber comes a hefty carbohydrate load that can knock you right out of ketosis.

Legumes. This broad category of plant foods includes alfalfa, beans, carob, chickpeas, lentils, peas, soybeans, tamarind, and peanuts. Legumes are high in carbohydrates. (Read: keto-unfriendly in even small amounts.) They also contain lectins, anti-nutrients that can lead to inflammation in some people.

Fruit. Apples and other fruits are nutrient rock stars with gut-healing nutrients and fiber. But fruit tastes sweet and can be easy to overeat for a reason: Most kinds are high in sugar. Even a little bit of fruit can stall weight loss on a keto diet.

Even when you're avoiding these higher-carbohydrate plant foods, you might still be getting carbs from other sources that sabotage your keto plan.

Read more from the original source:
Not Seeing Results With Keto? This M.D. Says "Sneaky Carbs" May Be To Blame - mindbodygreen.com

-- All Oral Regimen of Once Weekly Selinexor in Combination with Daily Pomalyst and Low Dose Dexamethasone Demonstrates 56% Overall Response Rate in Pomalyst-Nave and Revlimid-Relapsed or -Refractory Myeloma with Progression-Free Survival of 12.2 Months --

-- Selinexor and Low Dose Dexamethasone Either Alone or in Combination with Velcade or Kyprolis Results in Responses in Six of Seven Patients Whose Myeloma Has Progressed Following Experimental CAR-T Therapy --

NEWTON, Mass., Dec. 07, 2019 (GLOBE NEWSWIRE) -- Karyopharm Therapeutics Inc. (Nasdaq:KPTI), an oncology-focused pharmaceutical company, today announced that two presentations highlighting new and updated data relating to XPOVIO(selinexor), the Companys first-in-class, oral Selective Inhibitor of Nuclear Export (SINE) compound, will be given at the American Society of Hematology (ASH) 2019 Annual Meeting taking place December 7-10, 2019 in Orlando. The first study, which will be featured in an oral presentation, describes updated data from the Phase 1b/2 STOMP study evaluating the all oral regimen of selinexor in combination with Pomalyst (pomalidomide) and low-dose dexamethasone (dex) (SPd) in patients with relapsed or refractory multiple myeloma. The second abstract, which will be featured in a poster presentation, describes new data on the use of selinexor and dexamethasone, either alone or in combination with standard approved therapies, in patients with multiple myeloma whose disease has progressed following experimental chimeric antigen receptor T-cell (CAR-T) therapy.

We continue to be pleased with the efficacy and safety observed in the all oral selinexor plus Pomalyst arm of the Phase 1b/2 STOMP study, where patients with Pomalyst-nave and Revlimid (lenalidomide)-relapsed or -refractory myeloma achieved a 56% overall response rate (ORR) and a 12-month progression free survival (PFS), said Sharon Shacham, PhD, MBA, Founder, President and Chief Scientific Officer of Karyopharm. Another key study this year is the presentation of new data from patients treated with selinexor-based regimens after their myeloma had progressed following experimental CAR-T therapy. Although these data are early, six of seven patients whose disease relapsed after CAR-T achieved a response when treated with selinexor and dexamethasone alone or in combination with either Velcade (bortezomib) or Kyprolis (carfilzomib). There is currently very limited data regarding treatment options for patients whose disease has progressed following experimental CAR-T therapy, and we believe these encouraging results further reinforce the therapeutic activity of selinexor in patients with relapsed or refractory disease.

Updated Data from Phase 1b/2 STOMP Study Evaluating Selinexor in Combination with Pomalyst and Low-dose Dexamethasone (SPd)

In this arm of the Phase 1b/2 STOMP study, oral selinexor is being evaluated in combination with Pomalyst (3 or 4mg orally, once daily) and low dose dexamethasone (orally, 40mg once weekly or 20mg twice weekly) in patients with relapsed or refractory multiple myeloma who received at least three prior lines of therapy, including a proteasome inhibitor (PI) and an immunomodulatory drug (IMiD), or patients with myeloma refractory to both a PI and an IMiD. The following table is a summary of the efficacy results:

Key: ORR=Overall Response Rate (VGPR+PR); VGPR=Very Good Partial Response; PR=Partial Response1 Responses were adjudicated according to the International Myeloma Working Group criteria2 Based on interim unaudited data3 Five patients not evaluable for response: one death unrelated to myeloma, one non-compliance with study procedures, one withdrawal of consent before disease follow up, one death related to progressive disease (PD), one PD before C2D14 One unconfirmed VGPR

Among the patients evaluated for safety as of the data cutoff date, the most common treatment-related adverse events (AEs) were cytopenias, along with gastrointestinal and constitutional symptoms; most were manageable with dose modifications and/or standard supportive care. The most common non-hematologic treatment-related AEs were nausea (52%), fatigue (52%) and weight loss (39%). As expected, the most common treatment-related Grade 3 and 4 AEs were neutropenia (58%), thrombocytopenia (27%) and anemia (27%).

Based on these Phase 2 results, a Phase 3 study investigating the SPd combination is planned.

In parallel with the ongoing Phase 1b/2 STOMP study, Karyopharm is conducting the pivotal, randomized Phase 3 BOSTON study evaluating once-weekly selinexor in combination with the PI Velcade and dexamethasone (SVd) for the treatment of patients with multiple myeloma who have had one to three prior lines of therapy. Enrollment in the BOSTON study is complete and top-line data are expected in early 2020 contingent upon the occurrence of PFS events, the primary endpoint of the study. Data from the BOSTON study, if positive, are expected to be used to support regulatory submissions to the U.S. Food and Drug Administration and the European Medicines Agency requesting the use of selinexor in combination with Velcade and dexamethasone in patients with multiple myeloma who have received at least one prior therapy.

New Data from Study Evaluating Selinexor in Patients with Multiple Myeloma Following CAR-T Therapy

In this study, seven patients were identified from selinexor myeloma trials who had received an active dose of CAR-T cell therapy (>108 CAR-positive cells targeting B-cell maturation antigen) as treatment for their multiple myeloma prior to being enrolled in a trial using a selinexor-containing regimen. One patient was treated with selinexor (starting at 80 mg twice-weekly) and dexamethasone (20 mg twice weekly), one patient was treated with the regimen currently being investigated in the ongoing Phase 3 BOSTON study, a combination of selinexor (100 mg once-weekly), Velcade (1.3 mg/m2 once-weekly for 4 of 5 weeks) and dexamethasone (40 mg once-weekly), and five patients were treated with a combination of selinexor (100 mg once-weekly), Kyprolis (20/56 mg/m2 or 20/70 mg/m2) and dexamethasone (40 mg once weekly or 20 mg twice weekly). Patients had a median of ten prior therapeutic regimens (range: 5-15), all had high-risk cytogenetics, and six of the seven had rapidly progressing disease as indicated by the percent increase in paraprotein (17-91%) between screening and Cycle 1 Day 1 (range: 7-22 days).

The following table is a summary of the efficacy results:

Key: ORR=Overall Response Rate (CR+VGPR+PR); sCR=Stringent Complete Response1 Responses were adjudicated according to the International Myeloma Working Group criteria2 Based on interim unaudited data

Of the six patients who responded (PR), the duration of response ranged from 1.4 months to 7.4 months, with two patients still on therapy and responding. Adverse events were consistent with what has previously been reported with selinexor-containing regimens in heavily-pretreated patients with multiple myeloma and included nausea, fatigue, thrombocytopenia, neutropenia, and anemia.

These preliminary data suggest that selinexor-dexamethasone alone or in combination with Velcade or Kyprolis may offer a therapeutic option for patients who have exhausted other available treatments, have rapidly progressing disease, and who have progressed after CAR-T therapy.

Details for these two ASH 2019 presentations are as follows:

Oral Presentation

Title: Selinexor, Pomalidomide, and Dexamethasone (SPd) in Patients with Relapsed or Refractory Multiple MyelomaPresenter: Christine Chen, Princess Margaret Cancer CentreAbstract #: 141Session: 653. Myeloma: Therapy, excluding Transplantation: New Approaches in the Treatment of Relapsed/Refractory Plasma Cell DiscrasiasDate and Time: Saturday, December 7, 2019; 9:30-11:00 AM ETLocation: Orange County Convention Center, Hall E1Poster Presentation Company-Sponsored Studies

Title: Selinexor-Containing Regimens for the Treatment of Patients with Multiple Myeloma Refractory to Chimeric Antigen Receptor T-Cell (CAR-T) TherapyPresenter: Ajai Chari, Icahn School of Medicine at Mount SinaiAbstract #: 1854Session: 653. Myeloma: Therapy, excluding Transplantation: Poster IDate and Time: Saturday, December 7, 2019; 5:30-7:30 PM ETLocation: Orange County Convention Center, Hall B

PDF copies of these presentations will be available here following conclusion of the presentations at the meeting.

About XPOVIO (selinexor)

XPOVIO is a first-in-class, oral Selective Inhibitor of Nuclear Export (SINE) compound. XPOVIO functions by selectively binding to and inhibiting the nuclear export protein exportin 1 (XPO1, also called CRM1). XPOVIO blocks the nuclear export of tumor suppressor, growth regulatory and anti-inflammatory proteins, leading to accumulation of these proteins in the nucleus and enhancing their anti-cancer activity in the cell. The forced nuclear retention of these proteins can counteract a multitude of the oncogenic pathways that, unchecked, allow cancer cells with severe DNA damage to continue to grow and divide in an unrestrained fashion. In addition to receiving accelerated FDA approval of XPOVIO in July 2019 in combination with dexamethasone for the treatment of adult patients with relapsed refractory multiple myeloma (RRMM) who have received at least four prior therapies and whose disease is refractory to at least two proteasome inhibitors, at least two immunomodulatory agents, and an anti-CD38 monoclonal antibody, Karyopharm has also submitted a Marketing Authorization Application (MAA) to the European Medicines Agency (EMA) with a request for conditional approval of selinexor. Selinexor is also being studied in patients with relapsed or refractory diffuse large B-cell lymphoma (DLBCL). In 2018, Karyopharm reported positive top-line results from the Phase 2b SADAL study evaluating selinexor in patients with relapsed or refractory DLBCL after at least two prior multi-agent therapies and who are ineligible for transplantation, including high dose chemotherapy with stem cell rescue. Selinexor has received Fast Track designation from the FDA for the patient population evaluated in the SADAL study. Selinexor is also being evaluated in several other mid-and later-phase clinical trials across multiple cancer indications, including in multiple myeloma in a pivotal, randomized Phase 3 study in combination with Velcade (bortezomib) and low-dose dexamethasone (BOSTON), as a potential backbone therapy in combination with approved therapies (STOMP), in liposarcoma (SEAL), in recurrent gliomas (KING) and in endometrial cancer (SIENDO), among others. Additional Phase 1, Phase 2 and Phase 3 studies are ongoing or currently planned, including multiple studies in combination with approved therapies in a variety of tumor types to further inform Karyopharm's clinical development priorities for selinexor. Additional clinical trial information for selinexor is available at http://www.clinicaltrials.gov.

IMPORTANT SAFETY INFORMATION

Thrombocytopenia

XPOVIO can cause thrombocytopenia, leading to potentially fatal hemorrhage. Thrombocytopenia was reported as an adverse reaction in 74% of patients, and severe (Grade 3-4) thrombocytopenia occurred in 61% of patients treated with XPOVIO. The median time to onset of the first event was 22 days. Bleeding occurred in 23% of patients with thrombocytopenia, clinically significant bleeding occurred in 5% of patients with thrombocytopenia and fatal hemorrhage occurred in <1% of patients.

Monitor platelet counts at baseline, during treatment, and as clinically indicated. Monitor more frequently during the first two months of treatment. Institute platelet transfusion and/or other treatments as clinically indicated. Monitor patients for signs and symptoms of bleeding and evaluate promptly. Interrupt and/or reduce dose, or permanently discontinue based on severity of adverse reaction.

Neutropenia

XPOVIO can cause neutropenia, potentially increasing the risk of infection. Neutropenia was reported as an adverse reaction in 34% of patients, and severe (Grade 3-4) neutropenia occurred in 21% of patients treated with XPOVIO. The median time to onset of the first event was 25 days. Febrile neutropenia was reported in 3% of patients.

Obtain neutrophil counts at baseline, during treatment, and as clinically indicated. Monitor more frequently during the first two months of treatment. Monitor patients for signs and symptoms of concomitant infection and evaluate promptly. Consider supportive measures including antimicrobials for signs of infection and use of growth factors (e.g., G-CSF). Interrupt and/or reduce dose, or permanently discontinue based on severity of adverse reaction.

Gastrointestinal Toxicity

Gastrointestinal toxicities occurred in patients treated with XPOVIO.

Nausea/Vomiting

Nausea was reported as an adverse reaction in 72% of patients, and Grade 3 nausea occurred in 9% of patients treated with XPOVIO. The median time to onset of the first nausea event was 3 days.

Vomiting was reported in 41% of patients, and Grade 3 vomiting occurred in 4% of patients treated with XPOVIO. The median time to onset of the first vomiting event was 5 days.

Provide prophylactic 5-HT3 antagonists and/or other anti-nausea agents, prior to and during treatment with XPOVIO. Manage nausea/vomiting by dose interruption, reduction, and/or discontinuation. Administer intravenous fluids and replace electrolytes to prevent dehydration in patients at risk. Use additional anti-nausea medications as clinically indicated.

Diarrhea

Diarrhea was reported as an adverse reaction in 44% of patients, and Grade 3 diarrhea occurred in 6% of patients treated with XPOVIO. The median time to onset of diarrhea was 15 days.

Manage diarrhea by dose modifications and/or standard anti-diarrheal agents; administer intravenous fluids to prevent dehydration in patients at risk.

Anorexia/Weight Loss

Anorexia was reported as an adverse reaction in 53% of patients, and Grade 3 anorexia occurred in 5% of patients treated with XPOVIO. The median time to onset of anorexia was 8 days.

Weight loss was reported as an adverse reaction in 47% of patients, and Grade 3 weight loss occurred in 1% of patients treated with XPOVIO. The median time to onset of weight loss was 15 days.

Monitor patient weight at baseline, during treatment, and as clinically indicated. Monitor more frequently during the first two months of treatment. Manage anorexia and weight loss with dose modifications, appetite stimulants, and nutritional support.

Hyponatremia

XPOVIO can cause hyponatremia; 39% of patients treated with XPOVIO experienced hyponatremia, 22% of patients experienced Grade 3 or 4 hyponatremia. The median time to onset of the first event was 8 days.

Monitor sodium level at baseline, during treatment, and as clinically indicated. Monitor more frequently during the first two months of treatment. Correct sodium levels for concurrent hyperglycemia (serum glucose >150 mg/dL) and high serum paraprotein levels. Treat hyponatremia per clinical guidelines (intravenous saline and/or salt tablets), including dietary review. Interrupt and/or reduce dose, or permanently discontinue based on severity of adverse reaction.

Infections

In patients receiving XPOVIO, 52% of patients experienced any grade of infection. Upper respiratory tract infection of any grade occurred in 21%, pneumonia in 13%, and sepsis in 6% of patients. Grade 3 infections were reported in 25% of patients, and deaths resulting from an infection occurred in 4% of patients. The most commonly reported Grade 3 infections were pneumonia in 9% of patients, followed by sepsis in 6%. The median time to onset was 54 days for pneumonia and 42 days for sepsis. Most infections were not associated with neutropenia and were caused by non-opportunistic organisms.

Neurological Toxicity

Neurological toxicities occurred in patients treated with XPOVIO.

Neurological adverse reactions including dizziness, syncope, depressed level of consciousness, and mental status changes (including delirium and confusional state) occurred in 30% of patients, and severe events (Grade 3-4) occurred in 9% of patients treated with XPOVIO. Median time to the first event was 15 days.

Optimize hydration status, hemoglobin level, and concomitant medications to avoid exacerbating dizziness or mental status changes.

Embryo-Fetal Toxicity

Based on data from animal studies and its mechanism of action, XPOVIO can cause fetal harm when administered to a pregnant woman. Selinexor administration to pregnant animals during organogenesis resulted in structural abnormalities and alterations to growth at exposures below those occurring clinically at the recommended dose.

Advise pregnant women of the potential risk to a fetus. Advise females of reproductive potential and males with a female partner of reproductive potential to use effective contraception during treatment with XPOVIO and for 1 week after the last dose.

ADVERSE REACTIONS

The most common adverse reactions (incidence 20%) are thrombocytopenia, fatigue, nausea, anemia, decreased appetite, decreased weight, diarrhea, vomiting, hyponatremia, neutropenia, leukopenia, constipation, dyspnea, and upper respiratory tract infection.

The treatment discontinuation rate due to adverse reactions was 27%; 53% of patients had a reduction in the XPOVIO dose, and 65.3% had the dose of XPOVIO interrupted. The most frequent adverse reactions requiring permanent discontinuation in 4% or greater of patients who received XPOVIO included fatigue, nausea, and thrombocytopenia. The rate of fatal adverse reactions was 8.9%.

Please see XPOVIO Full Prescribing Information available at http://www.XPOVIO.com.

About Karyopharm Therapeutics

Karyopharm Therapeutics Inc. (Nasdaq: KPTI) is an oncology-focused pharmaceutical company dedicated to the discovery, development, and commercialization of novel first-in-class drugs directed against nuclear export and related targets for the treatment of cancer and other major diseases. Karyopharm's SINE compounds function by binding with and inhibiting the nuclear export protein XPO1 (or CRM1). Karyopharms lead compound, XPOVIO (selinexor), received accelerated approval from the FDA in July 2019 in combination with dexamethasone as a treatment for patients with heavily pretreated multiple myeloma. A Marketing Authorization Application for selinexor is also currently under review by the European Medicines Agency (EMA). In addition to single-agent and combination activity against a variety of human cancers, SINE compounds have also shown biological activity in models of neurodegeneration, inflammation, autoimmune disease, certain viruses and wound-healing. Karyopharm has several investigational programs in clinical or preclinical development. For more information, please visit http://www.karyopharm.com.

Forward-Looking Statements

This press release contains forward-looking statements within the meaning of The Private Securities Litigation Reform Act of 1995. Such forward-looking statements include those regarding Karyopharms expectations relating to XPOVIO for the treatment of patients with heavily pretreated multiple myeloma, commercialization of XPOVIO or any of its drug candidates, submissions to, and the review and potential approval of selinexor by, regulatory authorities, including the anticipated availability of data to support such submissions, timing of such submissions and actions by regulatory authorities and the potential availability of accelerated approval pathways, and the therapeutic potential of and potential clinical development plans for Karyopharm's drug candidates, especially selinexor. Such statements are subject to numerous important factors, risks and uncertainties, many of which are beyond Karyopharm's control, that may cause actual events or results to differ materially from Karyopharm's current expectations. For example, there can be no guarantee that Karyopharm will successfully commercialize XPOVIO; that regulators will agree that selinexor qualifies for conditional approval in the E.U. as a result of data from the STORM study or confirmatory approval in the U.S. or EU based on the BOSTON study in patients with relapsed or refractory multiple myeloma, or that any of Karyopharm's drug candidates, including selinexor, will successfully complete necessary clinical development phases or that development of any of Karyopharm's drug candidates will continue. Further, there can be no guarantee that any positive developments in the development or commercialization of Karyopharm's drug candidate portfolio will result in stock price appreciation. Management's expectations and, therefore, any forward-looking statements in this press release could also be affected by risks and uncertainties relating to a number of other factors, including the following: adoption of XPOVIO in the commercial marketplace, the timing and costs involved in commercializing XPOVIO or any of Karyopharms drug candidates that receive regulatory approval; the ability to retain regulatory approval of XPOVIO or any of Karyopharms drug candidates that receive regulatory approval; Karyopharm's results of clinical trials and preclinical studies, including subsequent analysis of existing data and new data received from ongoing and future studies; the content and timing of decisions made by the U.S. Food and Drug Administration and other regulatory authorities, investigational review boards at clinical trial sites and publication review bodies, including with respect to the need for additional clinical studies; the ability of Karyopharm or its third party collaborators or successors in interest to fully perform their respective obligations under the applicable agreement and the potential future financial implications of such agreement; Karyopharm's ability to obtain and maintain requisite regulatory approvals and to enroll patients in its clinical trials; unplanned cash requirements and expenditures; development of drug candidates by Karyopharm's competitors for diseases in which Karyopharm is currently developing its drug candidates; and Karyopharm's ability to obtain, maintain and enforce patent and other intellectual property protection for any drug candidates it is developing. These and other risks are described under the caption "Risk Factors" in Karyopharm's Quarterly Report on Form 10-Q for the quarter ended September 30, 2019, which was filed with the Securities and Exchange Commission (SEC) on November 4, 2019, and in other filings that Karyopharm may make with the SEC in the future. Any forward-looking statements contained in this press release speak only as of the date hereof, and, except as required by law, Karyopharm expressly disclaims any obligation to update any forward-looking statements, whether as a result of new information, future events or otherwise.

Velcade is a registered trademark of Takeda Pharmaceutical Company LimitedRevlimid and Pomalyst are registered trademarks of Celgene CorporationKyprolis is a registered trademark of Onyx Pharmaceuticals, Inc.

Contacts:

Investors: Karyopharm Therapeutics Inc. Ian Karp, Vice President, Investor and Public Relations857-297-2241 | ikarp@karyopharm.com

Media:FTI ConsultingSimona Kormanikova or Robert Stanislaro212-850-5600 |Simona.Kormanikova@fticonsulting.com or robert.stanislaro@fticonsulting.com

Read the original post:
Karyopharm Reports New and Updated XPOVIO (Selinexor) Data in Relapsed or Refractory Multiple Myeloma at the American Society of Hematology 2019...

So, you have finally decided to lose weight. Exercise and diet are on your mind. Nothing can compensate for a regular exercise regime and a well-balanced diet. To lose weight, you have to exercise regularly. You also have to watch what you are eating and control your portion size. The entire process can be quite challenging. But if you know a few tricks, you can make it a fast process. All you need to do is look in your kitchen cabinet. Most Indian kitchens are well-stocked with all kinds of spices. There are many common spices that can make you lose weight faster. It does so by raising your body heat. This, in turn, makes the body burn more calories when it tries to cool down. It basically boosts your metabolism. Just add these spices to your food and watch the extra kilos burn away.

Here, let us take a look at a few spices that can help you lose weight fast and in a safe manner.

Capsaicin, the major component in cayenne, provides the thermogenic property. The heat that results from digesting the pepper could boost metabolism and help the body burn more fat. Specialists say that adding a dash of cayenne to a meal may help you burn an additional 100 calories. It could also help curb hunger, reduce the level of fat in the blood and reduce the build-up of fat in the body. Add a dash of cayenne to eggs, soups or roasted nuts for a kick in flavour and weight loss benefits.

Cumin, a commonly used spice in Indian cuisine, may have the ability to help the body burn fat. Cumin may also reduce cholesterol levels by providing phytosterols that regulate the bodys absorption of cholesterol and support blood sugar levels in those with type 2 diabetes. Apart from aiding weight loss, cumin could also support memory and reduce stress. It is a versatile spice and can be added to sauteed vegetables, soups, dressings and more.

Ginger has numerous medicinal properties and can help suppress appetite, increase metabolism and promote fat burn. Gingerol, one of its components, may also support healthy blood sugar levels and increase the amount of good cholesterol in the body. Ginger also promotes the production of leptin, the protein that signals the brain that the body has enough stored fat and energy, thus encouraging it to burn excess fat. Add ginger to salad dressings, teas, curries and more.

With amazing fat-burning properties, black pepper may also be able to inhibit the formation of fat cells. It contains piperine, which could prevent weight gain. Black pepper also has the ability to improve the bodys absorption of other spices like turmeric that can aid in weight loss. Pepper can be added to salads, soups and dishes containing turmeric for added benefits.

Turmeric has, in recent times, gained a lot of popularity due to its numerous health benefits. Its main component, curcumin, could help prevent obesity, increase metabolism, help prevent conditions like Alzheimers and even fight cancer. Curcumin may also control the formation of fat tissues and help reduce the fat currently stored in the body.

Cinnamon is not just for the holidays this warming spice has the ability to regulate blood sugar levels, suppress hunger, boost metabolism and help control cholesterol levels too. Apart from promoting weight loss, cinnamon may also support cardiovascular health. While a gooey cinnamon roll may not be the best way to ingest cinnamon, you can always add a pinch to your breakfast oatmeal, tea or favorite holiday drink.

Indian cuisine has a lot of uses for this aromatic spice that imparts a mellow aroma and fruity flavor to both savory and sweet dishes. Cardamom also has many health benefits and is known to boost metabolism, reduce the occurrence of gas build up in the abdomen and digest toxins that are left in the body due to poor digestion.

Text sourced from zliving.com

Published : December 7, 2019 1:14 pm | Updated:December 7, 2019 1:17 pm

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Want to lose weight quickly? Add spice to your life - TheHealthSite

Big things are accomplished in small steps

The largest brick building is constructed one brick at a time. A long journey by foot is completed one step at a time. A home is built one board at a time. The most monumental accomplishments are achieved through a series of small, manageable steps.Any goal is achieved by taking enough small steps. You start where you are and then take just one step. Taking action initiates your forward progress. If you want a new job, begin by applying to one job posting. If you want to get a college degree, sign up for one course. If you want to become a chef, cook one meal. All successful journeys consist of small steps.Smaller steps are more manageable. A common strategic error is attempting steps which are too big. This leads to frustration, and possible abandonment of a goal which then seems unattainable. For example, a person sets a goal of losing 20 pounds in one week. Accomplishing this goal is virtually impossible. The inability to lose the desired weight in one week has the strong potential of having someone abandon their weight loss objectives altogether.Motivation grows with success. Developing the necessary skills enhances success. Setting and achieving small goals builds both motivation and skills. For someone embarking on a diet, a starting goal might be eating a quality breakfast each day. Once this goal is accomplished, lunch could be the next meal improved.For someone who wants to engage in more reading, an initial goal could be reading one page a day from a book they have been putting off. Success at this reachable objective would lead to one or more books being completed within a year. The progress would be easily doubled by only reading two pages a day.A person who wants to engage in more exercise can start small with one 15 minute walk each week. Although this alone would have minimal impact on ones physical conditioning, it will get someone successfully started. With the accomplishment of the initial goal, the frequency and distance can then be increased. Doing something is always preferable to doing nothing.Incorporating the action steps needed for each small goal into your daily routine is another effective strategy. You could read one page in your book before or after a meal or before going to bed. When food shopping, avoid those foods you dont want to be eating. Get up 15 minutes earlier to go for a walk.Take the stairs instead of an elevator. When going to a store, park away from the entrance. These examples demonstrate how you can adapt new behaviors into your normal routine. Goal achievement does not require a major revamping of your lifestyle.Accomplishing small goals builds confidence while moving you forward. Achieving a small goal is significant. Its much more effective than failing to reach a large goal. Once you have reached one small goal, set another one. If reaching the completed goal was too easy, make your next one a little bigger. Success is what matters, not the size of the goal.While working on a goal, consistency matters more than speed. It doesnt matter if arriving at your goal takes longer than planned. Taking longer than expected to become successful is always preferable to failing quickly.Set at least one small goal today. Dont put it off. Procrastination is a goal killer. Start from where you are right now. Even small goals may require several restarts. Since quitting ensures failure, never ever give up. Achieving each goal is an exhilarating experience.

NOW AVAILABLE: "Dare to Live Without Limits," the book. Visit http://www.BryanGolden.com or your bookstore. Bryan is a management consultant, motivational speaker, author, and adjunct professor. E-mail Bryan at bryan@columnist.com or write him c/o this paper. 2019 Bryan Golden

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Potatoes benefits: Potatoes can be good for your digestion and gut health

Potatoes, which is undoubtedly one of the most delicious vegetables, has always been in a bad light. However, if the findings of a recently-conducted study are to be believed, then consuming potato puree during prolonged exercise can sustain blood glucose level and boost performance in trained athletes, just like commercial carbohydrate gel. Potatoes are cost-effective, rich in nutrients and a whole food source of carbohydrates. Results of the study were published in Journal of Applied Physiology. 12 fit, healthy sports lovers participated in the study. They bicycled for 265 km on an average every week.

In order to qualify for the trials, athletes were required to reach a specific level of aerobic fitness and complete 120-minute cycling challenge followed by a time trial. All of the participants were wither made to consume water alone, or commercially available carbohydrate gel, or an equivalent amount of carbs from potatoes. Throughout the study, blood glucose levels, core body temperature, exercise intensity, gastric emptying and gastrointestinal symptoms of the participants were checked.

Including potatoes in diet can boost exercise performancePhoto Credit: iStock

Also read:Proteins Or Carbs: Which Is The Best Fuel For Exercise?

Performance level of cyclists who got carbohydrates by ingesting potatoes or recommended about of gels was found to be same. There was a significant boost in performance of two groups apart from the one which only consumed water.

All in all, it has to be understood that potatoes are not so bad after all! It is in fact, a time-tested food which is versatile in nature and can be included in a weight loss diet too. Not all carbs are bad and consuming potatoes while practicing portion control can fill you up and also provide you with Vitamin C and B6, potassium, magnesium, manganese, phosphorus, niacin and folate.

Also read:This Is The Best Time To Eat Carbs If You Want To Lose Weight Quickly

1. Potatoes contain beneficial antioxidants that can reduce damage caused by free radicals.

2. Potatoes can be good for your digestion and gut health. Fibre content in potatoes can keep constipation at bay. Resistant starch from potatoes is mostly converted in short-chain fatty acid butyrate, which provides good bacteria to the gut. A healthy gut is an essential prerequisite for good overall health.

Potatoes can give a boost to your digestionPhoto Credit: iStock

3. Potatoes are naturally gluten-free, which makes it a favourable food for people with celiac disease of gluten intolerance.

4. Potatoes are filling in nature. They can increase levels of fullness hormones such as cholecystokinin.

5. Resistant starch in potatoes can help in reducing insulin resistance and this can help in blood sugar control. Potatoes are thus beneficial for people with diabetes (keeping portion control in mind).

Also read:You Must Try These 5 Keto-Friendly Low-Carb Rotis- Know Method To Prepare

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

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Potatoes Health Benefits: Potatoes Are Not So Bad After All: They Can Boost Exercise Performance! Here's What You Should Know - NDTV News

The Rangers doubled down on starting pitching Friday, completing a deal for right-hander Kyle Gibson and agreeing to another with right-hander Jordan Lyles.

In what is becoming an annual December rite, the Rangers on Friday announced a three-year deal with a starting pitcher whom they feel can give stability to the middle/back of the starting rotation. The 2019 version of Mike Minor/Lance Lynn: Kyle Gibson. He will receive $28 million for three years with the ability to earn another $3 million in roster/performance bonuses, a source with knowledge of the contract said.

Gibsons front-loaded deal will pay him $11 million in 2020, $10 million in 2021 and $7 million in 2022.

Lyles, 29, will receive a two-year deal worth $16 million, according to two sources with knowledge of the deal. The deal is still pending a physical.

With Zack Wheeler, the clubs big-ticket pitching target now off the market, the Rangers acted quickly to add other depth pieces to round out the rotation.

Are we looking to add more? Yes, general manager Jon Daniels said Friday afternoon. Wed like to add.

Daniels said the club would, all things being equal like to add another right-handed starter.

Lyles fits the bill. And the Rangers willingness to give him a chance to start apparently proved key to getting the deal done quickly. Lyles was 12-8 with 4.15 ERA split in 141 innings in 2019 split between Pittsburgh and Milwaukee. He allowed the Rangers a run on three hits in seven innings in an August game in Milwaukee.

The Rangers are not expected to be significantly involved with the biggest names on the market: Gerrit Cole and Stephen Strasburg. Cole appears headed for one of the coasts in a deal worth more than $30 million per year; conventional wisdom is that Strasburg will return to Washington at a renegotiated salary also in excess of $30 million. The Rangers are involved with one potential $30 million player: Third baseman Anthony Rendon.

Gibson, 32, is coming off a year in which he battled stomach ailments that left him drained down the stretch. He was diagnosed with E. coli after a mission trip to the Dominican Republic and Haiti in January. Later, after dealing with stomach cramps and losing nearly 20 pounds, doctors diagnosed him with ulcerative colitis. It is the same condition that former Rangers reliever Jake Diekman has dealt with since childhood. Gibson is currently on a regimen of biologic infusions that doctors hope to wean him off of in the next year. He expects to be ready for the start of spring training.

Through July, he compiled a 4.10 ERA and averaged 5 2/3 innings per outing. But the weight loss took its toll in the late summer. For August and September, he had a 6.80 ERA and averaged just 3 2/3 innings per outing. He pitched only in relief over the final three weeks of the season.

By early September, my legs were just gone, Gibson said. It was one of the most mentally and physically challenging seasons Ive ever gone through.

Twitter: @Evan_P_Grant

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Rangers bolster their roation with the addition of two right-handed starting pitchers in Kyle Gibson and Jordan Lyles - The Dallas Morning News

CLEVELAND, Ohio -- Cleveland Cavaliers head coach John Beilein lost just 15 games over his final two seasons at the University of Michigan -- a number he was reminded of prior to Tuesdays matchup against the Detroit Pistons.

In his inaugural NBA season, Beilein has already hit that mark. It took a little more than a month.

The Cavs lost to the Pistons, 127-94. Its their fourth straight loss and 10th in 11 games. After a rapid -- and better than expected -- start to his NBA career, Beileins Cavs are fading quickly, plummeting to the depths of the Eastern Conference.

They kicked our ass tonight, Kevin Love said following the loss. Detroit, tip your hat to them. They played inspired basketball. We came out and laid an egg. Really disappointing to feel like you made strides in the right direction and then play like we did tonight. I wish I had an answer for you.

One game after believing they had found a working recipe -- at both ends of the floor -- the Cavs slipped back into some bad habits.

On offense, the ball stuck, shots were forced and the team-oriented style that put a scare into the Milwaukee Bucks Friday night was nonexistent. The Cavs scored 94 points on 38-of-89 (42.6%) shooting to go with 8-of-27 (29.6%) from 3-point range. They had just 16 assists against 14 turnovers. Only three starters -- Collin Sexton (22 points), Cedi Osman (10 points) and Tristan Thompson (10 points) -- scored in double figures. The lethal Love-Thompson combination that led to early-season success has vanished.

Its pretty much been nonexistent," Love said. "Im trying to get myself involved a little bit, but I dont know where its gone. I cant answer that. I think were making it too easy on teams with those one-pass, two-pass or no-pass shots.

The struggles on offense seemed to impact the defensive end. Detroit entered the night ranked second in 3-point percentage. The Cavs knew that was going to play a pivotal role. And yet, the Pistons launched repeatedly. With little resistance. In all, the Pistons made 18 triples, shooting a sizzling 51.4% from long range.

Even on a night backup center John Henson returned from a 17-game absence because of a hamstring injury, Detroits size overwhelmed the smaller Cavaliers -- a constant during this rough stretch. The Pistons scored 60 points in the paint, out-rebounded the Cavs 46-39 and had six blocks, with All-Star center Andre Drummond patrolling the middle and forcing the Cavs to look unsure around the rim.

Beilein was eager to see how his team would respond after what he called two energetic, positive practices that felt a little like training camp on Sunday and Monday. It was the first real break in a relentless schedule that allowed the Cavs to work on the basics -- play-calling, positioning, defense, passing, pivoting. He believed the Cavs got better over the last few days. One of the final lines of his opening statement about two hours before tipoff was filled with optimism.

I hope youre going to see it in about 100 minutes or so, he said.

Not quite. The two days of practice didnt help Cleveland break out of this weeks-long funk. As the eight-win Pistons pushed the lead to a game-high 35 points, the boos poured in from the perturbed crowd.

Im disappointed, but not going to flinch, Beilein said after the game. "I cant explain it. I thought we came out with a little bit of bounce, we looked good, then they took a huge lead, then we came bouncing right back, then it was 16 at half. Our offense was not good, our defense was equally bad. But the cagey veterans, the guys that theyve got that have been around for a while are taking advantage of it and they should.

We will just keep working really hard at growing the team with every practice, with every film session, with every weight training session. Were not getting Cs, were going to get As every time we do that, thats one thing we can really control.

Given the circumstances and opponent, this was the Cavs worst performance of the season. Its back to the drawing board. Beilein is officially in unfamiliar territory.

Up next

The Cavs will wrap up their homestand on Friday night against the Orlando Magic. Tipoff is set for 7 p.m.

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Cleveland Cavaliers John Beilein in unfamiliar territory after 127-94 loss to Detroit Pistons - cleveland.com

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Up News Info Pregnancy not only brought joy to Ashley Graham but also the feeling of loneliness. The 24 season judge of "America's next top model"He recently talked about how he really felt when he began to lose control over his body during pregnancy with his first child.

Presenting its first solo Vogue cover for its January 2020 edition, the Sports Illustrated swimsuit model spilled in the interview presented about the struggles that accompany its growing baby bump. "I felt I had no one to talk to," he confessed. "I was gaining weight quickly. And I felt lonely."

During the discussion, the plus size model recognized that insecurities exploded because she "always had control" over her body. "When everyone else wanted to dictate what it should be, I took full control over it, but I had this life inside of me saying: & # 39; It's not yours anymore, it's mine & # 39; and you just have to succumb," explained.

Fortunately for Graham, things improved when he heard his stylist's advice to make pregnant friends. Since then, he found "this camaraderie" of "a secret society that I did not know," and said he now has "nine pregnant friends." He also found support from other mothers on list A, including Kim Kardashian, Serena Williams and Amy Schumer.

Fellow mothers were not the only support system Graham had during her pregnancy. By sharing a snapshot of the magazine's photo shoot on Instagram, she gave her husband Justin Ervin credit for "supporting her [ALWAYS] ALWAYS from day one."

"When I see this picture, I get very excited because this moment feels bigger than me. It is indicative of our entire relationship," said the 32-year-old in the caption. "I am overwhelmed with so much joy and so full of gratitude that we are doing this together."

Graham was not the only model who struggled with body image due to her pregnancy. In early December, fellow model Rosie Huntington-Whiteley He talked about his battle to recover his pre-baby body. "I will say that exercising in the gym and looking at myself and feeling like shit, I was like, now I understand how difficult it is for some people to go to the gym," he confessed at the time.

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Pregnant Ashley Graham feels & # 39; alone & # 39; while fighting with the loss of control over your body - Up News Info

Question:I recently gave birth to my first child and I'm finding it harder than expected to get back into shape. How can a new mom like me bounce back from their postpartum body?

Jillian Michaels: One of the all-time most frequent questions I get is "How do I lose the baby weight?"

First of all, give yourself a break. You just built a human and it sounds like you are in your "fourth trimester" the crucial three-to-six-month period after birth when many of the physical, psychological, emotional, and social effects of pregnancy continue.

Unfortunately, we live in a society that has an underlying expectation of women to look just like they did pre-baby ASAP. We literally go from talking about how beautiful the baby bump is and how pregnant mommies glow to saying "wrap things up, tuck away the evidence, and apologize for the mess," as was so well put by Kate Baer.

And this is absurd. Of course, you will eventually want to "bounce back" key work being eventually.

Focusing on weight loss immediately after giving birth is not advantageous. You will be in the process of healing from delivery, exhausted, and possibly breastfeeding. Adding weight loss to your plate is a recipe for heightened stress, a decrease in breast milk production, and an even higher risk of postpartum depression in other words, totally counterproductive. Yes, we have all seen the Hollywood actresses and rock stars that drop crazy amounts of weight seemingly overnight but God only knows what kind of a toll it's taking on them in other areas.

So, my first piece of advice is to give yourself a year off to slowly return to your postpartum weight and level of fitness.

Sean Gallup/Getty Images

Our primary goals in this "fourth trimester" time period should be as follows:

Side note: I use words like "healing" because it is true, in so many ways. Healing encapsulates the physical, emotional, mental, and even spiritual changes you're faced with right now.

The word isn't meant to scare you. It's meant to validate anything you may be dealing with postpartum whether it's experiencing postpartum depression, recovering from cesarean sections or episiotomies, having feelings of resentment, or noticing a decrease in libido and assure you that it's all normal and all will be OK. But there is simply no need to put extra pressure on yourself to "bounce back" quickly, and trying to do so could compromise all of the above.

Now, that we've gotten that out of the way, the how-to of bouncing back is actually pretty straightforward. Baby weight is the same as any weight you want to lose, from a physiological perspective. That means stored fat, no matter how or why you gained it, can only be burned off one way: eating better and moving more.

So, exactly how much less should you be eating and how often and intensely should you be moving post-delivery?

You must create a calorie deficit to lose weight roughly 3,500 calories to lose a pound, or 500 calories every day in a week, according to the Mayo Clinic.

But you shouldn't go for fast and dramatic weight loss at this time in your life. Even if you aren't breastfeeding, you will still need enough calories and nutrients to fend off fatigue, mitigate postpartum depression, and aid in recovery from pregnancy and delivery. So if you aren't breastfeeding, 1,600 calories a day with unlimited green vegetables is as low as I would recommend you take your diet for at least three months postpartum. Then, if cleared by your doctor, you can go to 1,400 after that, provided you have more than 10 to 15 pounds to lose.

If you are breastfeeding, things get a bit more complicated. Are you looking to shed excess pounds that were gained, or simply maintain your weight? When I say excess, I mean over 10 to 15 lbs. Remember that your body needed to add roughly 9 pounds of fat for breastfeeding purposes. So if you have gained 20 or more pounds of excess fat, then, yes, you are going to want to lose it safely, and in a reasonable time frame that doesn't compromise your health, your sanity, or your baby's milk supply.

If you are breastfeeding, you will want to eat no less than 1,800 calories and you will want to lose no more than two pounds a week. In helping many women get back in shape after having a baby, I have found pretty unilaterally that when new mothers drop more than two pounds a week, the milk supply can be compromised.

If you are only 10 to 15 pounds or so away from your pre-baby weight, this should come off naturally as you continue to breastfeed and exercise over the next three months, without reducing your calorie intake much at all. You could eat anywhere from 2,000 to 2,300 calories a day, going toward the higher end on days you exercise.

Getty Images Now, in order to determine what you should be doing for exercise, how many times a week, and for how long per session, we need to first establish what your delivery was like.

The American College of Obstetricians and Gynecologists says it's OK to slowly resume exercising as soon as you feel up to it. As a general rule though, it's strongly recommended that no matter the manner of your baby's birth, six weeks off any strenuous training is a must. The body needs time to heal.

If you were fit during pregnancy and had a complication-free vaginal delivery, most doctors will allow or even recommend light cardio activity (think biking, incline walking, or swimming), stretching, resistance training with light weights, or modified body-weight exercises during the first six weeks. Again: This is only for those who had a complication-free delivery and had a decent level of fitness prior to and during pregnancy.

Now, once those six weeks have passed, you should start to acclimate a bit, and anyone can begin to steadily push the up button on your regimen with light resistance training and moderate cardio.

If you had a diastasis recti, or had an episiotomy, C-section, or another procedure, you must speak with your doctor about what is safe for you to do after giving birth.

Once you have hit the three-month postpartum mark, you are generally in the clear to exercise in any way you choose, provided you have had no healing complications and have been diligent about your steady return to fitness.

Keep in mind that many women are not feeling 100% until around six months post-delivery. So during this time period, as you think about returning to more aggressive types of fitness, keep your intensity level at about 70% of what it was pre-pregnancy. That may mean cutting back on your running speed or the amount of weight you're lifting.

On a final note, be gentle, kind, and patient with yourself. Follow the above guidelines if cleared by your doctor and take a year to slowly acclimate to life's changes while returning your body to its pre-baby state.

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Ask Jillian Michaels: I recently gave birth to my first child how do I lose the baby weight and get back in shape? - INSIDER