When it comes to weight loss, what you drink is weigh as important as what you eat. Research published in Obesity Reviews shows that adding some omega-3s to the subjects' diet helped them lose more weight, keep it off longer, and stave off hunger pangs. Here are a few tips to follow, and for more weight loss advice, check out our list of 15 Underrated Weight Loss Tips That Actually Work. Another thing that can slow metabolism is menopause, notes Dr. Peterson more on that to come. Another option?
Karvonen-Gutierrez C, Kim C. If you decide the chips are worth the calories, then help yourself to a small serving, and savor every bite.
Department of Agriculture.
Start on the path toward a happier you today by kicking the foods that put you in a bad mood off your menu. Make healthy carbs a staple in your home by adding the best overnight oats recipes to your routine.
As well as hormone disruption, lack of nutrients can put your body into a state of stress, and it's more likely to hang on to any fat stores. Protein sources include organic meat, wild caught fish, organic eggs, nuts, seedsbeans, lentils, organic dairy, quinoa, spirulina. TIP; Go to bed earlier the hours before midnight are more restorativekeep the bedroom dark artificial light interferes with our melatonin productionswitch off gadgets and build in some relax time before bed.
By limiting your food intake to a olse daily window of time, aka using the principles of intermittent fastingyou'll reduce the likelihood of gaining weight. Korean J Fam Med. Top of the list: losing those extra pounds that sneak in when you're middle age. To avoid weight gain, adding a couple of walks each day can help you burn a few extra calories while also reducing the risks associated with too much sitting. Losing weight through diet alone isn't possible, especially after 40, when hormones like testosterone tend to dip, and you start to lose muscle mass, says Dr.
Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough sleep. What are your concerns? Keller K, Engelhardt M. This is the hormone that makes you sleepy at night.
Researchers at Wake Forest Baptist Medical Center found that an increased fiber intake is significantly linked to reductions in visceral fat, the harmful stuff that surrounds your organs and is linked to an increased risk of everything from diabetes to colorectal cancer. No wonder it's hard to shift that stubborn weight as we get older! TIP; Don't take these things for granted all synthetic substances have to be detoxified — and check with your Dr that you are having regular reviews of any medications you may be on. Current dietary guidelines set forth by the U.
But you can still enjoy your favorite foods. Your brain on a diet March 16, Research suggests that regular exercise can reduce a person's risk of osteoporosis, and shaving off those losd pounds means you're putting less strain on your joints, making it easier to prevent a fall that can keep you sidelined. A study from Kaiser Permanente's Center For Health Research reveals that individuals who consistently tracked their eating habits enjoyed a nearly 50 percent greater weight loss than those who skipped the journaling. Alcohol is tricky, because in moderation it may actually support weight management, research suggests.
In other words, we burn less aeight when we exercise. You're not pooping enough — the more blocked up we are, the more we are going to be hanging on to toxins and excess weight. Many women report difficulty sleeping as they get older. That extra sugar gets mopped up by insulin and goes straight to our fat cells for storage. Cut back on your sugar intake and limit refined carbs and processed foods.
Switch to Whole Grains
Vera Trifunovich, a personal trainer and wellness coach at Uplift Studiosrecommends yars combination of strength training and cardiovascular exercise — something with a little impact, like cardio dance or a boxing class. While it can be tempting to follow a restrictive fad diet that promises quick weight loss, those diets are rarely effective in the long term and often lead to weight regain. After age 20, it stops. Most adults are very busy juggling multiple personal and professional responsibilities by the time they hit
Kose this —. Muscles Ligaments Tendons J. IE 11 is not supported. Salt isn't the only habit making you heavy; the worst breakfast habits for weight loss could have you packing on the pounds with every passing year. Research published in Evidence-Based Complementary and Alternative Medicine also reveals that adding magnesium-rich foods, like almonds, to your diet can help reduce anxiety, lowering cortisol levels, and decreasing your body's tendency to store belly fat. We can only control so much of what happens to our bodies as we age.
Yeaes may have experienced that it was easier to maintain a healthy weight when you were younger. While fatty fish, like salmon and tuna, are among the easiest ways to load your diet with omega-3s, you can still enjoy similar effects if you're a vegetarian; both walnuts and flaxseeds are packed with inflammation-fighting omega-3s, too. The tricky part is that the body does not always tolerate more strenuous exercise compared to when you were younger, which can make you more susceptible to injury and burnout. If hot flashes and night sweats keep you up at night, Dweck recommends a cool shower before bed and breathable pajamas.
You may be able to find the same content in another format, or you may be able to find more information, at their web site. Many people may find that focusing on about — minutes of exercise each week can be an attainable goal for the long term. Difficulty sleeping can be a symptom of menopause, so it's not uncommon for women in their 40s to struggle with getting enough sleep. That burrito packed grams of carb, and even half of it was more than her body could burn in a given meal.
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Losing weight through diet alone isn't possible, especially after 40, when hormones like testosterone tend to dip, and you start to lose muscle mass, says Dr. Weight loss for women after 40 is definitely possible. When it comes to weight loss, what you drink is just as important as what you eat. Sure, we're in the golden age of television, but one of the easiest ways to increase your over weight loss is by turning off the TV. Ninth Edition.
If you're experiencing age-related weight gain, try not to panic or obsess over an. Not only can this lead to unwanted pounds, it also puts you at greater risk for type 2 diabetes. While sun-worshipping can have you looking more leather bag than human, a little-controlled exposure to UV rays can yield some serious benefits for your weight. Just make a point to stick to the five-ounce recommended serving size, since it can be easy to over-pour when you don't pay attention.
You're too toxic — chemicals from our environment, tap water, food and household products can build up in our bodies. Easy, right? It sneaks up on you. Read this next. As well as hormone disruption, lack of nutrients can put your body into a state of stress, and it's more likely to hang on to any fat stores. Many of us just slow down with age and exercise less.
Finally, too much alcohol can disrupt sleep—and a healthy sleep cycle is directly tied to metabolism, weight management, and belly fat accumulation. Perri Halperin, MS, RD, dietitian at Mount Sinai Hospitalsays losing weight is simply a matter of consuming fewer calories than you expend, but what you eat counts, too. Related Story.
If you're unsure as to which diet and exercise plan is right for you, ask your healthcare provider for advice. Lifestyle choicessuch as what you eat and how much, weigbt well as how often llose exercise, are common causes of weight gain. If drinking straight vinegar is lose less-than-appetizing proposition, try adding just a little apple cider vinegar to your favorite smoothie or mixing some with olive oil, mustard, and garlic for a flavorful salad dressing. It probably comes as little surprise that soda's far from a weight loss-friendly drink, but many weight watchers don't realize that diet soda can be just as bad when it comes to your belly. You could say we are just providing a home for the billions of them. Outdoor morning exercise may also help regulate your circadian rhythms, making it easier to get a good night's sleep and wake up energized and ready to face the day.
Yeah, you've probs heard that diet tip before—as it's wise for anyone trying to lose weight. This simple 3-step plan can help you lose weight fast. How to Set Realistic Fitness Goals. You might also consult with a nutritionist or registered dietitian to help you create an eating plan that's tailored to your unique needs. If you're downing half a bottle of vino most nights, there could be several issues at play.
Even a relatively short jog a few days a week can make all the i am 43 years old and can t lose weight when it comes to your weight and health. Many people find that standing desks can be a helpful alternative to sitting. You can find her on TwitterInstagramor at christinemyu. Research also suggests that inulin can help support the growth of healthy gut bacteria, giving your immune system a boost in the process. In addition, some people may also be dealing with injuriesillness, fatiguestress, anxiety, or mental health conditions, which may prevent them from exercising. And stress can add to that by inhibiting your production of stomach acid and digestive enzymes.
Good stress management techniques and routine exercise will have positive effects ans your sleep, but you may need to take additional steps to help you sleep better. For an optimal experience visit our site on another browser. Hitting your 40s has plenty of benefits, such as earned wisdom, increased self-awareness, and self-confidence.
A minimum of five cups a day think five tennis ball—size portions will provide valuable nutrients and weigght disease protection. To create a calorie deficit and lose weight, nutrition experts recommend counting calories. Peterson suggests getting in 30 minutes of moderate exercise a day. Many people gain weight in their 40s and beyond because of poor diet and lack of nutrition. To minimize your stressPalinski-Wade suggests practicing breathing exercises every day, especially before bed.
The fix: To avoid a glucose overload, Burton recommends including a mix of carbohydrates, protein, and fat at every meal. This is a great place ane start whether you're just getting into exercise or are coming back to it after a long break. Re-introduce them one at a time and check to see if you have any symptoms. Your metabolism is taking a natural downturn. Got some extra stubborn fluff and puff around the middle? Need some cooking inspiration?
Be sure to sign up for our newsletter to get lowe recipes and food news in your inbox! This is the hormone that makes you sleepy at night. Updated October 7, Keller K, Engelhardt M. Being Less Active. Not only can this lead to unwanted pounds, it also puts you at greater risk for type 2 diabetes. The only way to get it back is to build it.
TIP: Ditch the diets! Set an alarm on your phone so you remember to stand up and take a walk every hour. You're eating too many ready meals — it's so easy to get home from a busy day at work and pop a ready meal in the microwave.
To practice, try ca aside five minutes several times throughout the day. Front Physiol. Research backs something I can attest to myself and witness with my clients: building in dark chocolate as a daily treat helps curb cravings for both sweet and salty foods. There are tons of streaming workout options available! IE 11 is not supported.
This article explains ild oatmeal may promote either weight gain or weight loss depending on the…. Read more. As we get older, our metabolisms naturally slow down. Outdoor morning exercise may also help regulate your circadian rhythms, making it easier to get a good night's sleep and wake up energized and ready to face the day. But start finding ways to fit more physical activity to your life.
Lower your thermostat and you may lower your weight, too. Article Sources. Keeping your hands busy with activities like knitting, origami, or even those dreaded fidget spinners, can prevent you from reaching for the closest fatty or sugary snack.
Read more about hormone disruptors and how to avoid them. Calling all HuffPost superfans! If hot flashes and night sweats keep you up at night, Dweck recommends a cool shower before bed and breathable pajamas. Well there are lots of reasons, and it's not always to do with what's on your plate although that plays a big part! Starting your day with an outdoor workout can help you blast through that stubborn belly for good.
But for additional health benefits, such as weight loss, you might need double that recommendation for cardio, according to the American Heart Association. Exploring genetic susceptibility to obesity through genome functional pathway analysis. If amm your food even with an app sounds daunting, consider that by the end of the study, those who were still committed to tracking spent just 15 minutes a day doing it — about what you might spend scrolling through Facebook or Instagram. Try these options for plant-based, low carb, diabetes-friendly, and…. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. If you're downing half a bottle of vino most nights, there could be several issues at play.
TIP; Try to drink L a day of filtered water — add some cucumber or lemon for flavour. Vitamin A, zinc, iodine, tyrosine, selenium. Keller K, Engelhardt M. Stay tuned! With lower estrogen levels, lab animals tend to eat more and be less physically active. Front Physiol.
5. Eat fewer calories, more frequently
Patterns of weight gain in middle-aged and older US adults, Special Projects Highline. The dose makes the poison: sugar and obesity in the united states - a review. In addition, some people may also be dealing with injuriesillness, fatiguestress, anxiety, or mental health conditions, which may prevent them from exercising. Got some extra stubborn fluff and puff around the middle?
There are different methods for practicing intermittent fastingincluding the dietwhich restricts eating to an 8-hour window and fasting for a hour period.
You're not doing the right exercise — are you're going to the gym or doing your exercise classes, and wondering why the weight isn't falling off? The fix: To avoid a glucose overload, Burton recommends including a mix of carbohydrates, protein, and fat at every meal.
But after age 40, your daily carb requirement may decline.
Sometimes, a little adjustment here and there can help you stay nourished and satisfied without feeling deprived.
Except that now you're in your 40's or 50's, that old diet just doesn't work any more. Read this next.
Pay attention to how you feel after eating certain types of foods and notice what makes you good and what makes you feel crappy.
Two of the biggest sleep disruptors at this age are hot flashes and night sweats. Read more. Researchers at Maastricht University in The Netherlands found that adding just 2. Most adults are very busy juggling multiple personal and professional responsibilities by the time they hit Tap here to turn on desktop notifications to get the news sent straight to you. Remember, you really are what you eat. Boutcher SH.
To find out how many calories you need to lose or maintain weight, this calorie calculator can give you an estimate of your daily calorie needs. If your progress starts to stall, consider switching up parts of your diet or fitness plan. More Brands. If you take some of the weight loss emphasis out of the exercise equation, it may seem less daunting to get moving. If cutting out alcohol altogether isn't realistic, consider committing to a specific drinking strategy.
Like a spicy pepperoni pizza does after dinner, those injuries from your carefree days can come back to haunt you. Researchers in Shanghai found that college students lowe low calcium intakes who increased their calcium and vitamin D consumption and engaged in moderate exercise lost more visceral fat than the control group. The best starting point for getting back in tune with your body as you enter your 40s is to keep a heart-healthy diet and exercise. During perimenopause, our estrogen and testosterone levels start to drop. Read This Next. Looking to lose weight? Building muscle can also help prevent weight gain because it's more metabolically active.
Keep a Journal
If you're not a big fan of meat, try adding some extra beans, nuts, or whole grains, like quinoa, to your menu. December The lesson: carbs aren't inherently fattening or bad, so you don't need to banish them completely. That way, we can track the culprits of unwanted weight gain and successful weight loss. The goal is to opt for quality carbs, and aim for balance—enough to meet, but not exceed your body's fuel needs.
Yeafs of the biggest sleep disruptors at this age are hot flashes and night sweats. You may have experienced that it was easier to maintain a healthy weight when you were younger. US Edition U. Not all calories are created equal, but one is for sure, taking in more than you burn leads to more body fat. This is true for both men and women.
TIP ; Make sure you're eating enough fibre wholegrains, fruit, veg, beans, pulses and you're well hydrated. Like a spicy pepperoni pizza does after dinner, those injuries from your carefree days can come back to haunt you. As you approach menopause, levels of estrogen, progesterone, and testosterone fluctuate, says Alyssa Dweck, MDgynecologist and assistant clinical professor at the Mount Sinai School of Medicine. TIP; Vary your exercise programme, add in some resistance and high intensity training to increase muscle and burn fat.
That's why it's important to devise a realistic exercise routine you can slowly build upon and stick yeags for the long term. As you reach mid-life, the pressures pile up. Weight management in older adults. And yes, if you enjoy a glass with dinner, it means you should skip out on that piece of chocolate for dessert. What the latest study shows. Life makes you less active. Hypthyroidisma condition where the body doesn't produce enough thyroid hormone, can sometimes lead to weight gain, but weight gain alone isn't a sign of hypothyroidism.
2. Keep track of what you’re nibbling on
While there are many reasons why people gain weight after 40, here are some common biological factors. It's a myth that eating at night leads to weight gain, Palinksi-Wade points out; it's more about what you're eating at night that can be an issue when it comes to weight management. Association of mid-life changes in body size, body composition and obesity status with the menopausal transition.
Researchers have found that black women in particular bear a heavy stress load. Yeah, you've probs heard that diet tip before—as it's wise for anyone trying to lose weight. You also start to accumulate more fat, especially around your waistline, says registered dietitian Melissa Burton. Hormonal changes in middle age can wreak havoc on our weight and our waistlines, but boosting the amount of fiber in your diet can help. Flaxseed is loaded with alpha-linolenic acid, which researchers at Winnipeg St. Brisk walking, on the other hand, helps you shed pounds and keeps you pain-free.
If you're ready to reap the health benefits of exercisehere are a few strategies to help you weeight started. Try standing when you're on the phone or on Facebook! But it's much easier to find some acceptance of our bodies if we do everything we can to keep them healthy and fit. The fix: First things first: Establish a soothing bedtime routine. TIP: Ditch the diets!
However, keep in mind that more exercise isn't always better—overexercising increases the chance of injury, burnoutor overtrainingwhich can be especially frustrating when you're i am 43 years old and can t lose weight toward yrars loss goals. Looking for more helpful tips? When you eat foods that break down into sugar, the pancreas pumps out insulin to escort the sugar out of your blood. After the age of 40, you lose muscle mass — the main calorie-burning engine in your body — to the tune of 1 percent a year, Burton says. Starting your day with an outdoor workout can help you blast through that stubborn belly for good. If you're ready to reap the health benefits of exercisehere are a few strategies to help you get started. Not all calories are created equal, but one is for sure, taking in more than you burn leads to more body fat.
Between your career, family, and friends in your 40s, exercise can fall further down the priority list. You could maintain a food diary to track your meals and calories. Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest. That way, we can track the culprits of unwanted weight gain and successful weight loss.
Insulin resistance increases, which can trigger the body to store fat. Many of my clients find that they can't eat large carb portions without either gaining weight or struggling to lose weight. Weight Loss. Unfortunately, this can also cause weight gain.
Repeat 4 to 6 times. It actually starts happening as early as If you take some of the weight loss emphasis out of the exercise equation, it may seem less daunting to get moving. Sleep more and stress less.
That means you need less food. Many people may find that focusing on about — minutes of weighh each week can be an attainable goal for the long term. Contributors control their own work and posted freely to our site. Most adults are very busy juggling multiple personal and professional responsibilities by the time they hit Article Sources.
Black out windows and cooler temperature in your bedroom. Find the new you. Yes, you can blame your hormones for this, too. TIP: Ditch the diets!
On the low carb, high fat keto diet, your body enters a state in which you cab fat for your main source of fuel rather than carbs. As you get older, and especially as you gain weight, the body starts to ignore insulin — the hormone responsible for regulating blood sugar levels. Start by making sure you're getting plenty of calcium in your diet.
Or, you can go longer, gradually trying to add more intensity as you. Boutcher SH. That means you need less food. Even a relatively short jog a few days a week can make all the difference when it comes to your weight and health.
Getting your gut health in order is a good idea no matter what your age, but after 40, it's essential.
While the average American eats 10 grams of fiber a day, you need between 25 and 35 gramsBurton says.
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High-intensity intermittent exercise and fat loss.
Pol J Food Nutr Sci.
For added fun, follow us on Instagram. Julie Diamonda NASM-certified personal trainer who's worked with older clients, recommends women over 40 strength train three to five times a week. By limiting your food intake to a certain daily window of time, aka using the principles of intermittent fastingyou'll reduce the likelihood of gaining weight. Age-related weight gain is often genetic. However, losing weight after 40 isn't impossible.
Keeping a regular eating schedule could be the key to ditching those extra pounds after Looking to lose weight? Getting enough exercise after 40 helps prevent muscle loss and regulates the body's metabolism. Pol J Food Nutr Sci. You absolutely can shed pounds at any age—and do so while simultaneously optimizing overall wellness. The results of the Nurses' Health Study reveal that, among a group of 60, women studied for 16 years, those who got 5 hours of sleep or less at night increased their risk of becoming obese by 15 percent.
Age-related weight gain is often genetic. A biggie is a downshift in metabolism, which can make weight maintenance trickier and weight loss more challenging. Jeor equationit's easy to figure out how aam calories you're actually burning, and even better, it's adjustable for your age, so, unlike cookie-cutter diet plans, you can use it year after year and continue enjoying results. This can set off a series of biological events that may lead to an increased appetite with more cravings and a propensity to store fat in your belly. Peterson suggests getting in 30 minutes of moderate exercise a day.
If you were very active in your younger years, you may have had some injuries. Want to shed that jelly belly? This is just yers all around. Whether you're sipping sangria on a hot summer day or toasting with a daiquiri on a tropical vacation, those sugary cocktails are only giving you two things: a hangover and a big belly. Korean J Fam Med. There are plenty of things you can try. Talk to your doctor about hormone replacement therapies.
Need ideas for ingesting more fiber? Share on Pinterest. But for additional health benefits, such as weight loss, you might need cqn that recommendation for cardio, according to the American Heart Association. Follow better. A study published in Gerontology also suggests that strong legs are a good indicator of the strength of another important muscle: your brain. A 40 year old usually cannot on a semi regular basis," Mirkin points out.
Contributors control their own work and posted freely to our site. Not all calories are created equal, but one is for sure, taking in more than you burn leads to more body fat. Most people need to exercise more frequently and more vigorously to compensate for age-related weight gain. Ok, no big surprise here. The amazing things that happen when you eat bananas will have you convinced.
Today's Top Stories. Many busy caregivers find themselves mindlessly eating the leftovers from their little ones, adding hundreds of calories to their daily total.
This fluctuation in hormones causes a cascade of changes, from decreased bone density and lean muscle mass to lower sex drive and mood changes. But as we get older, age-related weight gain can affect just about anyone.
As you get older, there are real changes in your body — some due to age, some due to menopause — that can lead to weight gain. Even better, green tea's combination of antioxidants and caffeine can give you the boost you need to fend off those energy lulls that often accompany middle age.
By the end of the study, those who had adhered to the high protein, high dairy diet shed the most visceral fat and gained more muscle than those on the more moderate protein and dairy plans.
So what can a woman over 40 to do to boost her chances of taking off a few pounds? Most people need to exercise more frequently and more vigorously to compensate for age-related weight gain.
Try green tea — it's been proven to help with weight loss and provides a natural lower caffeine alternative. TIP; Get some professional advice on your diet and supplement programme so you are getting the nutrients you need. When moderate activity was added to the equation, that visceral fat loss jumped to a whopping 7. Ultra-processed food intake and obesity: What really matters for health—processing or nutrient content? Researchers have found that black women in particular bear a heavy stress load. Pingback: What hormone tests do you need?
He explained that your portfolio should include anc of daily living like walking, using the stairs and house cleaningactive fitness activities like bike riding and using the elliptical machine and resistance-training exercises. Mirkin adds that they key is listening to your body. Stay updated on the latest science-backed health, fitness, and nutrition news by signing up for the Prevention. But it feels best both physically and emotionally, and this approach is maintainable. On a typical 2, calorie diet, that means cutting back to roughly 1, calories a day.
Aand think of the typical stressors, like caring for kids and aging parents, facing financial burdens and dealing with the demands of a job. Rather than fixating on a number on the scalefocus on feeling better from the inside out, which starts by following a healthy, balanced diet filled with nutrient-dense whole foods. Do the best you can with the body you have, and nurture it with healthy, nutrient-dense foods and regular exercise. Read this next. The tricky part is that the body does not always tolerate more strenuous exercise compared to when you were younger, which can make you more susceptible to injury and burnout.
Start Weight Training
A study from Kaiser Permanente's Center For Health Research reveals that individuals who consistently tracked their eating habits olse a nearly 50 percent greater weight loss than those who skipped the journaling. Your appetite cues are confused. Aim for about 30 minutes of moderate exercise every day, then gradually build from there. Since this hormone helps to regulate metabolism, a decrease may lead to weight gain," says Palinski-Wade. Although, for some women, the process doesn't happen until their 50s, the transitional period into menopause can start in your 40s.
However, keep in mind that more exercise isn't always better—overexercising increases the chance of injury, burnoutor overtrainingwhich can be especially frustrating when you're working toward weight loss goals. Ninth Edition. And can when you eat too fast, you're not chewing your food and it can pass through undigested. Burton recommends 20 to 30 grams of protein at each meal, since your body can absorb only so much protein in one sitting. If you aren't sure where to begin, simply commit to some movement each day, whether it's a brisk walk or a quick cardio class you can stream before work. You could maintain a food diary to track your meals and calories.
Trifunovich says creaky, achy joints are another reason many women become less active.
As we age, we tend to become more insulin resistant which can put us at risk for type 2 diabetes.
The fix: To avoid a glucose overload, Burton recommends including a mix of carbohydrates, protein, and fat at every meal. Top of the list: losing those extra pounds that sneak in when you're middle age.
But weight loss shouldn't be the only reason to start exercising. Black out windows and cooler temperature in your bedroom.
But when you eat too fast, you're not chewing your food and it can pass through undigested. Increasing your calcium intake does more than just improve the strength of your bones—it's also an easy way to keep those extra pounds from congregating around your waist.
Two of the biggest sleep disruptors at this age are hot flashes and night sweats. Being consistent also means yers yourself some flexibility. You're eating on the run and bolting down your food — when you're busy it's easy to just scoff something at your desk or in your car. A lot less. Medically reviewed by Daniel Bubnis, M. The only way to get it back is to build it.
This is true for yeqrs men and women. Department of Health and Human Services and U. Tap here to turn on desktop notifications to get the news sent straight to you. Thanks for your feedback! While many people assume that dairy is the best way to boost your calcium intake, there are plenty of vegan-friendly ways to do that very thing, too.