Month: October 2016

Need To Comprehend Cellulite Better? This Article Will Explain

Cellulite happens to people of all sizes, ages and sexes. It can turn your body into something you are embarrassed of. To permanently get rid of it, use the following advice. They will allow you to get your problem under your control.

If your fight with cellulite seems ongoing, try drinking more water. Water prevents cellulite from forming. It hydrates the skin. It also flushes toxins that can contribute to cellulite. Try to drink at a minimum of 6 glasses every day.

TIP! Cardiovascular exercise is a good way of minimizing your cellulite. If you regularly exercise and try targeting areas with cellulite, you can beat it.

Apply moisturizing lotion to your skin on a regular basis. This type of treatment benefits the skin in many ways. It can help fight cellulite. Gently massage any body parts that tend to get cellulite. The massaging motion can reduce cellulite by breaking up the deposits of fat under the skin.

Green Tea

If you drink tea, drink green tea. Green tea has ingredients that facilitate the breakdown of fatty pockets. This is a tasty and easy way to reduce your cellulite! There are even capsules made from green tea that may be even stronger.

TIP! Drinking more water can help you battle your cellulite. However, it works best when it is done as a preventative measure.

Plastic surgery should only be a last resort for ridding the body of cellulite. It’s dangerous, and ways that are much safer to reduce cellulite exist. You should get surgery only if you have seen no improvement from everything else you have tried.

Improving the quality of your diet can help you to reduce and keep cellulite from happening. Foods with lots of lecithin are also great for eliminating cellulite. Foods like lettuce, apples, and peanuts all contain lecithin. This will keep your skin looking smooth. Don’t eat junk food with lots of fat.

Quitting smoking is one of the best ways to cut down on cellulite. If you have cellulite, smoking is a way that you can make it worse. Smoking adds toxins to the bloodstream and toughens the skin. These toxins exacerbate cellulite substantially. Soon you will see wrinkles and other age-related problems. If you are having trouble quitting, speak to your doctor to see if he can help.

TIP! Moisturize with lotions daily. This helps for a variety of reasons.

A body brush is a great tool to use to reduce cellulite. This helps you get rid of dead skin cells. It boosts lymphatic flow and works to stimulate your circulation. All of this will assist with skin cell draining and that can make cellulite go away. Use long strokes, twice a day, for best results.

You are now well-informed on the subject, and you can do what is necessary to make sure cellulite doesn’t rule your life. Make sure to apply the insights in this piece to get the outcome you desire. The quicker you get to using these tips, the less time you’ll have to deal with cellulite.

Advice To Help You Look Vibrant And Young

If you feel good about yourself you will reflect that in others. Feeling beautiful will make you more confident and enthusiastic. When you feel this way, you will have the self-assurance to become successful in your career and personal goals. This article contains great tips to look and feel beautiful.

Symmetry has been shown by several studies to be the most desirable aspect of beauty. This means you need to seek symmetry. This can apply to anything from application of makeup to trimming of facial hair. Just try and make both sides of your face look the same.

TIP! Always protect your skin with sunscreen. Find a sunscreen that does not have too many chemicals in it.

Beauty is subjective. It can be found in nearly everything. You might look at trees as beautiful, or maybe pictures of your smiling significant other. Watching for moments of beauty is a great way to stay uplifted and maintain a successful way of life.

Before you adhere fake eyelashes, be sure to test for allergies. Put a small amount of the adhesive on another part of your body to check for allergies. Cover the area after testing to ensure an uncontaminated sample.

Curl your lashes with an eyelash curler before you apply mascara. This increases their perceived length and brightens your eyes. Beginning at the base, squeeze and hold the curler for a moment. Do it a second time at the tips of the lashes. This gives your lashes a natural curl instead of a sharp angle.

Eye Drops

Eyeshadow can do so much in making eyes sexy, but if the eyes are red to begin with, it won’t make a difference. Keep a small bottle of eye drops or saline solution in your handbag. Eye drops not only heal red eyes, but help you keep your eyes open if you’ve been staring at a computer screen all day or walking on a sunny beach.

Daily exercise is extremely important when battling the signs and symptoms of aging. Keeping your body in constant motion will have you looking healthy and fit. It is a vital part of any beauty regimen. You need to exercise at least 15-20 minutes every day! You could get this activity by cleaning your home or taking a walk.

TIP! Prior to using false eyelashes, check for a possible allergic reaction. You can test the eyelash glue on your arm, and see if the skin breaks out in an allergic reaction.

Replace expensive, designer products with a gentle washcloth, a mild toner, castile soap, white vinegar or witch hazel, and some natural Aloe Vera gel for your moisturizer. These natural products work well for any skin. You can increase the moisture that aloe provides by adding some vitamin E oil. If you prefer a medicated, blemish-fighting toner, add a couple drops of tea tree essential oil.

Makeup Brushes

Makeup brushes are the key to great coverage for your products. Makeup application brushes can get pricey, but the difference they make in how your makeup gets applied is worth every penny. If you don’t have a lot of money, you may be able to find top quality makeup brushes at a cheaper price online.

TIP! If you want to restore the shine to your hair, you can actually use baking soda! Use a dime sized circle of baking soda mixed with your normal shampoo. Then you would wash your hair as normal.

Along with your makeup supplies, make sure that you store cleansing wipes. Those who are skilled beauty enthusiasts will use removal wipes to quickly correct any mistakes they make while applying makeup. They will let you fix mistakes like an expert, cheaply and effectively. Removal wipes should always be on hand.

Curry lead chutney has been known to prevent the appearance of grey hairs. The chutney contains things your body needs to form the cells that product hair pigments. You only need one teaspoon.

Mineral powder makeup is very popular and looks great but can cause irritation because many formulations contain bismuth oxychloride. This ingredient often irritates skin, but not all brands use it.

TIP! When you blend a moisturizer with your foundation, it will apply smoother and will last longer too. The moisturizer makes the foundation lighter so your makeup will not look caked on.

When your face looks puffy, put an ice cube in your mouth and hold it against your palate. Finish up by splashing some cold water on your face, and you’ll soon look fresh as a daisy!

Often, women get caught in a beauty routine rut. As long as you’re happy, this is not a problem. However, if you plan to look for a job again, or if you are wondering how you can look your best, it is worth your time to get advice from a reliable beautician or a friend.

Keep lotion with you in case of any beauty emergency. It’s good for many things. Lotion helps with fly-away hair and dry skin. Rub a very small amount onto your palm, just a pea-sized amount will suffice, and rub it through your hair.

TIP! Eat healthy food for better hair, skin, and nails. This is another way that beauty comes from within.

You have many different methods to utilize that will improve your appearance and mood. Use this advice on a regular basis, and before long you will be prepared to take on the world.

Diet And Exercise Tips For Successful Weight Loss

It’s more of a mental challenge than a physical one when you make the commitment to lose weight. It is important to pay close attention to portion sizes. You must mentally prepare for weight loss. Focusing in body, mind and spirit will help you attain your weight loss goals.

One way you can fine-tune your diet for weight loss is to toss out egg yolks and only use the whites. The yolk contains healthy fats but shouldn’t be incorporated into your weight loss plan. Egg whites are a great source of good protein.

Packing your lunch each day can be a crucial component of any weight loss plan. You can pick which foods to eat and how much of it to eat. Learning to gauge and control food portions is essential to losing weight.

Get a friend to be your exercise partner. This will allow your exercise sessions to be much more enjoyable. You and your buddy can share stories and encourage each other. Having someone come with you will make exercising more thrilling.

Spread your meals out during the course of your day. You will do much better by eating several small meals rather than three big ones. This lets the body burn calories much quicker throughout the day.

You can illustrate your progress very easily by taking before and after photos of yourself. By doing this, you can see for yourself just how much weight you have lost rather than simply seeing a number on a scale. You can also show your friends and family your progress if you use pictures.

Walking up stairs is a good exercise to do to help you lose weight. You might only burn a few extra calories, but it’s still a good idea to take the stairs rather than the elevator when possible.

Cooking large meals and breaking them down into smaller portions is a great way to prepare your food for the week ahead. Having a freezer filled with healthy meals that could easily be reheated will help you stay away from buying pizza or ordering fast food. Cooking in bulk also saves you money, since you can purchase fresh ingredients and use them immediately. It also helps you avoid wasting food- your veggies won’t rot in your produce drawer.

Owning a pedometer is a splendid weight loss idea. This counts the steps you take in a given time period. This will help you to see how much walking you are doing each day. Your goal should be to walk 10,000 steps or more. Push for it, if you’ve found that you aren’t reaching that.

Weight Loss

It’s challenging to lose weight because you need to stay focused on so many things. On the same note, weight loss requires more than gym workouts. The truth is that you must remain committed to both, always. However, after you have read the information here, you should be more focused and prepared to start your new weight loss plan.

Great Ideas To Melt Those Stubborn Unwanted Pounds Away

Many people find it overwhelming to try to figure out how to lose weight because there’s so much information out there about weight loss. The wisest individuals are those who realize that simple is best. In this article, you will find advice that can help you start losing those pounds right away.

Try engaging in cardio exercise right after you wake up and prior to having breakfast. It’s been proven that cardio can raise your metabolism so that your burn more calories throughout the day.

Try to find a friend to take the weight loss journey with you. It is easier to lose weight when you have a person to share the experience with. Having an exercise or activity partner adds fun to the mix as you alternately provide camaraderie or competition to keep things enjoyable.

Heart Rate

Cardio is the best type of exercise to burn off fat. Cardio workouts get your heart rate up, and burn fat more efficiently than resistance exercises would. All activities that elevate your heart rate count, so choose something you enjoy doing.

You can break down your weight loss by numbers. One pound of fat contains approximately 3,500 calories. If you are trying to lose a pound, you have to burn 3500 more calories than you eat. An easy way to go at this is to decide to burn about 500 extra calories a day. You can lose a pound per week this way!

You can easily keep track of your progress by taking pictures of yourself both before and after a certain amount of time. You will be able to notice the amount of weight you are losing in visual form as opposed to just seeing the loss on the scale. Of course, this also makes it easier for you to share your progress with others.

It is a good idea if you do not use the term “diet”. The word “diet” can conjure up negative feelings that are counter-productive to what you’re trying to accomplish.

When on a weight loss journey, it is important that you refrain from comparing yourself to others. Everybody loses weight in their own way. It can be quick for some, and long for others. Stay on track with your goals, and you will lose the weight you desire.

Keep your weight loss plan simple. Keep what advice you have learned from this article in your mind at all times and practice it whenever possible. You will be surprised by how quickly you see results. With regular practice, these tips will become habitual within a couple of weeks, and you will find it easy to attain and retain your ideal weight.

These Tips Will Take The Weight Off

It is hard to accept the fact that one is not healthy, unfit and overweight. Doing so immediately leads to thoughts of longevity, self-esteem and serious health conditions. It does also get you to focus on how to lose the extra weight, however. For more ideas to begin or boost your weight loss journey, read on.

In order to drop pounds, you must remain active. When you go out for a long walk or take the stairs, you’ll lose more weight than just surfing the net. Activity boosts your metabolism and your mood while it builds muscle and motivates you.

Take a hike outside if you desire to lose weight. You can enjoy nature and fresh air while burning calories. If you use a lot of energy for the hike, you will burn many more calories.

Don’t keep junk food and other things you are avoiding in your house. Not sure you can resist the temptation of a box of cookies or bag of your favorite chips? Don’t bring them into your home in the first place! Conversely, make certain your cupboards are always stocked with plenty of healthful snacks. A couple of healthy options you can try are fresh vegetables and crackers made of healthy ingredients such as whole grains.

Fad Diets

It may seem as if going on a fad diet is an ideal way to get a jump-start on losing weight. However, long term weight loss typically is not a result of fad diets. Fad diets are just what they sound like, a diet that won’t last long. You will either tire of the food that you are required to eat, or your body will stop responding to the diet quickly. Fad diets also run the risk of teaching you bad eating habits, rather than teaching you the proper way to eat to be healthy and lose weight. It’s best go with a diet that will help you learn how to make healthy food choices.

Instead of consuming large meals during the night, eat larger meals during the day. Save that sandwich and chips for dinner instead. More calories are burned during daylight hours, so it’s smarter to eat the bulk of your calories earlier in the day.

Try to eat your meals at a slower pace. People usually begin feeling full when digesting food. There is a time lag between the time that your stomach is full before your mind recognizes it. Put the fork down between every bite and enjoy the food. After a time, your body will begin to feel full and content.

Split your portion with a friend when eating out. Restaurant portions are just huge. Ask for a pair of plates to split the meal with someone you go with. This will not only reduce the amount of calories you consume, but it will also save you more money.

Isn’t it nice to see that thinking about improving your health, losing weight and bettering your life doesn’t have to be scary? Weight is a very difficult subject but one thing for sure is that too much weight can pose a health risk. If you follow the tips in the article above, you should start seeing some weight loss success.

Losing Weight Is Easier Than It Has Ever Been

Are you unhappy with your reflection whenever you glance in the mirror? Do you find it intimidating to think about making an attempt to look better by shedding some weight? Were your past attempts to lose weight unsuccessful? This article may help you. Keep reading to find out some smart tips for losing weight, and keep doing it.

You can have your favorite foods when they are intentionally made to include less calories. A lot of people forgo their diets because they end up craving certain foods or are just plain hungry all the time. Pick up low calorie variations of the foods you crave, so you can enjoy the great tastes while still sticking to your diet!

Eating chunky soups can help you achieve weight loss. It isn’t wise to just drink your calories. Soups that contain large chunks of vegetables and legumes will satisfy your hunger more quickly than soups that are pureed or creamy.

A great tip is to eat your salad before you eat the rest of your meal. There is a lot of fiber in salads and they can fill you without giving you too many calories. Avoid adding excessive dressings or cheeses into salads, as this piles on unwanted calories.

If you are served a plate of food with large portions, only eat the amount of food that constitutes a single portion. Some people were raised to finish every bite off of their plate, but this is exactly why many adults have weight issues when they are older. It’s perfectly acceptable to use a doggy bag for your leftovers. Do not try to force food down just because it is in front of you. When you feel like you are full, stop eating.

Heart Rate

Some form of cardiovascular workout is excellent for losing weight. This type of exercise is commonly referred to as “cardio,” and includes exercises that get your heart rate up like cycling, running and step aerobics. When you heighten you heart rate this is the best time to lose weight. Do cardiovascular exercise a minimum of 30 minutes, 3 to 4 times per week.

Don’t consume processed goods if you want to lose weight. Read the labels of the products you buy and avoid anything that contains too many preservatives. You will not buy as much junk food with its unhealthy ingredients.

Purchase exercise shoes that feel good on your feet. Since you will be working out your body and may become sore, you don’t want to add anymore soreness. You don’t need to purchase expensive footwear, but make sure that you wear them around a while to ensure comfort and proper fit.

Walking is an effective way to lose extra weight. Weight loss, suppressed appetite and good blood circulation are all positive results from this exercise. Depending on the intensity, walking can burn up to 500 calories each hour.

Now that you are educated on how to lose weight the right way, it is up to you to do it! Do not let your chance pass you by. Instead, use this information and get on the road to a new you.

Five Foods To Enjoy To Improve Your Skin

It takes a certain amount of skill and knowledge to select the best products and routines to enhance your beauty. There is an excess of makeup, lotions, and potions to understand and to figure out the right ones for you. Follow these steps to get the beauty you are craving.

Always use a facial moisturizer. You may think you do not need this if you have greasy or oily skin, but it can still be helpful to keep your skin looking nice. Sun protection is very important so make sure the moisturizer you choose has an SPF value.

TIP! For a quick-fix, keep an empty jar filled with face moisturizer in your purse or car. These containers can be carried in your purse or travel bag.

If you have a square-shaped face, create a softer look by applying a cream-based rose, pink or coral blush. Apply the blush with your fingers on the apples of the cheeks, then, using gentle, tugging motions, spread the color outward and upward towards your temples.

You can use your hair to thin out the look of your face. Your haircut should include sleek, long lines and the length should fall between your jawline and shoulders. Highlights or lowlights will frame your face. These can be flattering and draw positive attention your features.

When applying heat to the hair be sure to minimize the exposure and use the proper protective products. Your hair can be damaged by using these tools too long or too often. Heat-activated products keep your hair protected from heat and also make your hair shiny and soft.

TIP! Before using a self tanner, always exfoliate. This process will smooth skin and remove layers of dead skin cells.

A little handy tip is to combine foundation with a little moisturizer, as it will make your foundation last longer. It will also give you a healthy glow instead of a heavy makeup look and it will add more SPF to your face.

Exercise every single day. Daily exercise will help your body to stay looking young, fit, and healthy. Movement is a requirement in any beauty plan. You should allow fifteen or twenty minutes a day for exercise. Be it spiffing up your flat or walking the dog; keep your body in motion.

Don’t shower or bathe in very hot water. Hot water will enlarge your pores and bring more oil to the surface. Then these oils get washed away which will make your skin dry and unhealthy. Stick to warm or tepid water, which is much better for keeping your skin soft and hydrated. This should also help you reduce your bills.

TIP! Most skin types benefit from a mild facial washing, no more than twice daily. Just remember to rinse off all of your makeup prior to using such a cleanser.

As the following article has suggested, beauty regimens can be very important to certain individuals. Understanding various techniques and products can lead you to attainable beauty goals. This information makes it easier for you to understand what can fit into your personal regimen. Deciding to follow the tips outlined above can be a great starting point.

Look Your Best With The Right Makeup

Are you baffled by beauty? If you learn all you can, you’ll be more prepared. It is helpful to locate and learn about all available resources for insight and advice on ways to enhance your appearance. To get a running start, follow the advice given in this article.

Dry Skin

TIP! Exfoliate before you go for a spray tan. This will make your skin more smooth and will get rid of any dead skin.

Be sure to exfoliate your face on a regular basis. Exfoliate your face at least once a week, if not more often, to resolve dry skin problems. Whenever you do an exfoliating treatment, you remove dead skin so that the healthy skin underneath can come to the surface. Highly sensitive skin benefits from the same treatments as dry skin. You will ensure you face looks healthier and you will get rid of any dirt or oil build up.

Want pouty, sensual lips? Put a little dab of white eyeshadow right below the divot between your nose and upper lip. The illusion of fuller lip is the result of the reflection of the light that this highlighting provides.

If your eyes are blue or gray, bring these colors out with eye shadows colored gold, copper or apricot. Go for eyeliners and mascara that are dark such as brown or purple. Those colors help blues to stand out.

TIP! Apply Vaseline to your cuticles weekly. You will find that your nails grow more quickly as it feeds them.

Your follicles will not close properly, and you will cause severe problems. Your skin might itch like mad. Make sure you avoid products that contain fragrance after you have waxed because these types of products can cause irritation on your skin that is difficult to soothe.

Before going to bed, wash your face clean of any makeup you’ve been wearing. Use warm water, a soft washcloth, or a solution for removing makeup. After this, clean your face using your regular methods. Make-up that is not properly removed will clog pores and cause unwanted acne problems.

Eye Drops

TIP! Keep your skin cells turning over with exfoliation. Sensitive skin should be exfoliated about once or twice a week.

You can add all the color you want to your eyelids, but if they are red they won’t look their best. Put in eye drops prior to applying makeup around your eyes. You may want to keep an extra bottle with you for touch ups. Eye drops not only heal red eyes, but help you keep your eyes open if you’ve been staring at a computer screen all day or walking on a sunny beach.

It is always a good idea to select a matte blush instead of a shimmer blush unless your skin is flawless. Shimmer blushes accentuate imperfections. Matte makeup can help to mask blemishes.

You can use these tips to help you create a beauty plan that is specifically suited to your needs. Continue to try new techniques until you nail down a regimen that is perfect for your needs.

Seeking Answers To Cellulite Issues? Read This Article

Cellulite does not discriminate who it affects. It really can lead to major embarrassment and shame. The advice in this article will help you to tackle your cellulite. They can help you diminish those unattractive areas.

Green Tea

TIP! If you are having problems getting rid of cellulite, then cardiovascular exercise can help. If you exercise and target the areas that you have cellulite with cardio exercise, you will see noticeable results over time.

If you are a tea drinker, try moving over to green tea to help you battle cellulite. Green tea contains some amazing ingredients that help your body break down fatty pockets. The result is less cellulite. You can also use green tea in capsule form to make it more potent.

Only use plastic surgery to fix your cellulite as your last possible resort. It can be dangerous, and there are numerous better ways to deal with cellulite. You should only get surgery if you have tried everything else and there has been no improvement.

Cellulite can be helped immensely by eating well. Eat foods that contain a lot of fiber in order to help eliminate toxins. To add to a diet that’s healthy you can drink a lot of water as well.

TIP! If you are fighting that never-ending battle against cellulite, then try increasing how much water you drink. However, it works best when it is done as a preventative measure.

Make sure you stay hydrated, and get foods in your diet that are rich in healthy oils. Why? Hydrated bodies don’t show as much dimpling from cellulite. When your body is hydrated, the skin cells plump up so that the dimples are harder to see. It’s a simple, yet effective way of combating it.

Eating nutritious meals can help immensely in your war on cellulite. Make sure to find foods that contain a lot of lecithin. Apples, lettuce, peanuts, and spinach can add lecithin to keep skin smooth. Avoid junk foods with a high fat content.

If you smoke, stop. Smoking is one of the worst things you can do as it increases the issue. The toxins it puts into your body make your skin less elastic and flexible. As a result, cellulite appears more prominent. Soon you will see wrinkles and other age-related problems. If you have trouble quitting, talk to your doctor and he or she can help you figure out a plan.

TIP! Green tea is also great to drink when you are trying to get rid of cellulite. Green tea is full of great ingredients that break down fat.

Build your very own cream with natural ingredients like coffee grounds, brown sugar and olive oil. You should first oil your skin up and then apply the coffee and sugar. Scrub the area and massage it in before rinsing with warm water. This will moisturize your skin an help you avoid cellulite.

A good way to reduce the appearance of cellulite is by tanning. Although tanning doesn’t get rid of it, it makes it less noticeable. It’s not a good idea to sit out in the sun, but self-tanners and spray-on tans can be effective. Just be cautious about which brand you buy and the application method you use.

Skin Cell Draining

TIP! If nothing helps your cellulite, consider plastic surgery as a last and final resort. Such procedures are hazardous and generally quite unnecessary.

Treat cellulite with a body brush. This assists you in ridding your skin of dead cells. Also, it will facilitate lymphatic flow as well as increase your circulation. This encourages skin cell draining. Skin cell draining can result in less cellulite. Doing it twice daily can help immensely.

Armed with this knowledge, cellulite should become a thing of the past for you. Make sure you use every bit of advice you’ve just been given. The more you put into this the more you’ll get out of it.

You Do Not Have To Be A Vegetarian To Lose Weight

There is a lot to learn about weight loss. It can sometimes be difficult to figure out what weight loss ideas are best for you. However, the tips from this article will help you lose weight.

When dining out, consider the company you keep! Recent research indicates that you will eat more based on the gender you dine with. The reasons are unclear, but dining out with the ladies may prompt you to overeat.

When your goal is losing weight, you need to sacrifice many things. But these days, taste does not need to be one of those sacrifices. Years ago, a lot of weight loss foods did not taste that good. You can now use better preservatives and sweeteners to achieve that same taste without those harmful carbohydrates and fat getting in the way. Try this if you don’t want to eliminate eating food you love while losing weight.

Eating whole grains will help you lose weight. You can research about whole grain choices, or ask a dietician. Don’t buy any products with the words enriched or refined in their list of ingredients. If you are critical when you read labels, you will soon find that 100% whole grain products are easily identifiable.

It is important to exercise when you are on a weight loss regimen. If your budget can handle the costs, then consider joining a local gym. You may want to try walking, running, Tai Chi or possibly Pilates. Remember, it’s always best to talk to a physician before starting any exercise regimen. You can stay healthy just by doing exercises at home.

Eat leaner meat if you are trying to lose weight. Also, replace fat-filled cream sauces and sugar-filled barbecue sauces with low-fat salsa and unsweetened chutney. This makes your meat juicer and more flavorful. You can get chutneys in several different flavors, and they open up a world of flavors for your meat.

A great goal for your weight loss plan is to strive to lose a minimum of one pound every week. Don’t try to drop too much, too fast. If you try to lose weight too quickly, you are risking your health and will probably just gain it back.

Eat lots of healthy foods. Dieters often fall victim to the pitfall of eating foods that contain few calories, but also lack nutrients. Although you may shed pounds, you are not doing anything to improve your long-term health.

Practice portion control for good health. Smaller portions decrease your caloric intake and allow your stomach to shrink. In return, you will feel better and look great. Thinner people also have a higher energy level and are less prone to dangerous health conditions.

You might be shocked by the simplicity of ease that establishing a new healthy routine can be. Although it may appear difficult at first, with the ideas given here you can find it much simpler to live a happy healthy life. Recall these tips when looking for some new ideas to achieve your weight loss dreams.