Hi everyone

Well just 5 days of this challenge left so I thought I might have a quick look back through the posts.

At the start of the challenge we were a group of roughly 43. At the end of week 1 we had lost roughly 20% of the starters. At the end of week 2, 26% of the group dropped out. So now we’re closer to around 18 regular posters of whom roughly 50% are/ have been struggling BUT we are still trying and still posting! We are successful because we are …. keeping on keeping on!

To those who have been on track all the time … great and congratulations!!!

Yesterday was a much better day for me as I actually logged a whole days food on Fatsecret which is the first time in quite a while. I actually feel back in control again which is such a good feeling. Although I’ve not gone off the rails, so to speak, I have been very lax with ‘counting’ both my carbs and calories. After just one day of weighing and logging I realise how bad my guesstimating has been! It’s hardly any wonder that I have been on the 1lb on/off merry-go-round for so long.

Today is another day and as Daisiesmum says …. keep the faith.

Have a good day.

I got mine at row hire.co.uk – it’s a nice thing, wooden, bizarrely, and resistance is provided by water tank. Had a problem with the meter and they fixed it really quickly. It’s £39 a month, but good value in a way ay my OH uses it too. Recommended, my abs are genuinely starting to emerge after almost 3 months! You can buy one for £900 or so, I never thought I’d say this but am quite tempted. MKx

I just ordered a spiralizer in my ocado shop. It also chips and slices. It was £10 marked down from £25. Haven’t used courgetti before. the slim water noodles I’ve been using are quite expensive if not on offer, so courgetti will be a healthier, cheaper alternative i hope. I’ve alsordered some more ingredients to try more of the dishes from the book. I’ve been coasting along with my own recipes but lately with the cold found myself eating spoons of peoanut butter. Think I need to make a batch of low cal soup for cold and hungry moments.

Ok so I’ve cracked that mini goal. BMI is now below 29. Next mini goal is to have lost 13% of my body weight – that’s another 1.6 lbs to go. I told you I had LOADS of mini goals!!

Good (fill in appropriate time of day for your part of the world) everyone!

The adjustment in my meds made by my Dr on Tuesday has had an immediate effect and I am already feeling much less internally lethargic and far more able to USE the energy that the BSD has given me. This morning I could have bounced out of bed at 5am rarin’ to go, but made myself rest until 5:45!

RAINTODAY good to “hear” from you. Sorry about your kitty, I lost a beloved fur baby in what sounds like similar circumstances. She was old, but it came on suddenly – not nice 🙁

I feel a bit like I’ve entered deep waters or even uncharted territory now I’m starting out on my maintenance journey. I’m still counting cals and logging because it keeps me honest. My “thing” still seems to be snacking but I am much LESS inclined than I used to be, I just want to keep it that way! I use FatSecret app to log, lots of useful info. I find the app’s definition of exercise somewhat broad though, I have never really thought of ironing as exercise or watching TV for that matter, so I don’t log my activities.

To all those finding it tough to get back into the swing of BSD: Don’t lose sight of the ultimate goal of health, vitality, wellness AND a fit/slim body. It IS possible, it IS hard work, but ultimately it IS worth it. Keep picking yourself up every time and stir up that determination to be successful in this.

Have a great BSD Thursday!

Oimadam- must say my fingertips are pretty sore from hanging on, too. Hunger pangs, January blues and three week plateau all make a sad but determined bunny! Haven’t given in yet to the carb monster! Bu he is knocking ever louder!

Rain today – sad about kitty. Chin up. Sounds like you are doing well.

OiMadam – I feel the exact same way today – just hungry all day – kept it all good foods (OK, including 3 extra squares of 80 some % chocolate) just more calories overall – about 1500 – last weight was down 2 lbs (161 lbs – so close to breaking through into the 150s). I used to get these days every couple months when I still had monthlies – not an issue for several yrs – so ….. just one of those other days. Back on the plan tomorrow – if I get hungry again tonight then just go to bed !
Congratulations to all of you on this thread who are dropping so much and doing so well. I seem to have plateaued a bit – lots of life distractions – dying kitty (came on fast – she is reasonably comfortable – purring on my lap while I read your posts and knit my pink hat for the weekend) and family drama ….. but reading all your posts is helping to keep my head focused overall so thanks to everyone here. This really is a solid plan. A few people at work have commented on my weight loss and a few are getting on a low-carb path – we are doing a weekly weigh-in (they’re nurses – what can you say ?) and every little loss is celebrated – keeping us motivated. I had some slack time last evening when I would have found a coffee shop and Sat – instead I did a walk – then on to my next appt – felt good ! It’s the small shifts in my habits that make me feel like this is overall progress – not just the lbs drop – overall overhaul ! Thanks everyone – have a great morning, evening ….. keep on dropping !!
And welcome back, Trelawny !

I have reread your post for yesterday, jmarie, and I see that you’ve got family coming to stay. How lovely to have your mother and sister together. Looking back I think we didn’t do that often enough. Do you have anything special planned?

I hope you have a good time together….

That’s amazing. What a very satisfying day. I love the idea of the pedicure…I think I’ll make an appointment today. My skin could do with pampering in this cold weather. Thank you for the reminder that such things exist!

Yesterday I didn’t do well. I have been trying to puzzle out why about once a week I seem to have a real setback and it takes a fair effort to not throw my hands in the air and give up. About once a week I add in some lentils because I like them and because they’re good for me but looking back at my journal I see that on the day I after I’ve had them I eat, BSD for sure but like a maniac but it’s all calories isn’t it? So now I have understood that I can’t have carbohydrate rich foods. At all. Or at least not unless I want to pay big time for them. Not worth it. So I just need to remember that in future.

Peak for yesterday is also the pit…I had just my granddaughter yesterday who is pure energy. I love to see her but she runs everywhere and runs fast. There’s no way I can keep up. Oh and she doesn’t really listen. Her intentions are good but once she’s sees something interesting she’s off. So exercise wise it’s all good but I wouldn’t like to guess what my stress levels are like!

What sort of granddaughters do you have? Are they into art and drawing too like you?

Have a good day…

Thanks everyone for your replies re spiralizers have bought a cheap hand held one for now which I will probably only use for the courgetti. I sneaked in a weigh in this morning and much to my horror have put on 0.3 of a kilo, wont be doing that again in a hurry, will stick to weighing myself once a week.

Hi cazza- I’m in the same boat…week 3….and I want to feast. I think it’s hormonal in my case, but I do feel your pain. What keeps me going is journaling/ and clear goals. If I have a bad moment… As I did tonight with a particularly nice cheese… I just think about my weightloss goals, usually it keeps me in line and when it doesn’t I just try again… This week has been harder but next week might be easier and I won’t know if I don’t push myself to get there. Wishing u strength to hang in there.

No update this week KJ. Hope things are going ok. I had a great week last week after a few shockers.

Wowzers. So, Monday – Thurs this week I’ve lost 2.7kgs. I realise it’s water weight but feeling a bit lighter already. I felt absolutely horrendous yesterday, achey, tired, horrible, but today feel like I’ve overcome the diet detox blues and feel really great.
Going away camping with friends over the weekend, may have a light drink but have let them know that I won’t be cheating eating wise. Am thinking I will pre prepare some veggie skewers for the bbq with a serving of protein. Maybe supermarket bought prawn skewers – seems safe.
I hope everyone’s having a good week!

PEAK: I got 30 minutes on the elliptical in! I also weighed in this morning and my weight dropped a bit.
That felt good! I painted a picture for the wall. It turned out well and I really enjoyed painting it! My husband returned from his business trip. I got a pedicure!!! Lot’s of PEAK’S today.

PIT: No pits!! It was a good day!!! :–)

Gday Milly557,

In the past where l have loss a lot of weight 50kg plus, i havent had a issue with lose skin, though l was hell of a lot younger and l made sure l did a lot of exercise including weights, to gain muscle to replace the fat. They say its all down to genetics though.
This time fast track quite a few years, im 43, loss 34.6kg so far since Aug 28, 2016 and still want to lose another 26kg , there are signs of lose skin appearing, though it far out weighs being big and all the issues associated with it. I have continued to do core strength exercises and been taking fish oil and beef geltan tablets to stimulate collagen & elastin growth. I also make sure to cleans the skin every morning and night and use a moisture on the face. Just recently started doing face exercises, to help get that turkey neck under control, must say its definally been tightening around the neck area and its only been a week. There is the surgery option, but im way to freaked out by that procedure. Keep on plugging rather have lose skin than go back.

Gday Snoop & Sunshine Girl, apparently it supposed to also help with inflamation of joints, only being on apple cider vinegar for five days, the gout still in the background niggling but have not had a bad break out yet. I have made a tonic which supposed to help speed up metabolism also , 1tbs organic apple cider vinegar, 1 tbs raw honey, 1 table spoon lemon , 1/4 tea spoon cinnamon and sprinkle of cayenne pepper in a glass of water. Been drinking that every morning on an empty stomach half an hr before breaky, and for the evening l have it without the honey, half an hr before dinner time. I must admit surprisingly l have had a lot more energy in the mornings, and for a weird reason I’m craving this drink now, bizarre indeed. Some people on the YouTube clips out there, state that if your body needs it, it will crave it. I’m thinking its because i have only drunk water for the past 20 weeks and im getting a kick out of the raw honey. Will let you know if it has any effect on my weight loss, planning to stick on it for a month. Also if you’re going to get the apple cider vinegar make sure it’s the organic unprocessed kind that has mother ingredient in it, its looks like cloudy brownish water. Have a good one all.

Hi Sarah, sorry to hear things are tricky at the moment, as a fellow on and off-er it is so frustrating when you go off-piste, but life is just sometimes too complicated that something has to give! Your life sounds really full-on so it’s a lot of extra pressure on you. Comfort eating is great, till just after you finish, then you need comforting for the bad eating!!!
But you haven’t given up and that’s amazing, you will put these moments behind you, remembering how cr*p carbs make you feel! Because that IS them affecting your mood, for sure, then the cycle begins…
when I’m craving cabs I sometimes say to myself, ok fine, you can have that (insert bad choice here) BUT first you have to eat a bowl of yoghurt or a massive salad, then knock yourself out, have whatever! Of course by the time you wade through that you are full and disaster averted!
Anyway, I really hope today is better for you, I wish you much strength, it’s the starting that’s hard but even one meal without carbs is good for your body… then just keep going..

Hi Caro8, I just substitute chicken for fish and it works really well, I don’t eat fish either. though wish I did, it’s so healthy! Although I can eat oysters for some reason..!
Good luck was you begin the journey, you will do so well, I’m sure, just keep reading, keep posting and keep drinking! (Water that is!😮)

I didn’t do the intermittent fasting at the time, but I did start my BSD time on 5:2, then moved to 4:3 then a month at 2:5 before finally doing 8 weeks at 800. I can’t remember exactly at what stage I started intermittent fasting as well. The main thing I love about this WOE is how flexible it is. Having said that, one of my fast days from 5:2 onwards had two hour long badminton sessions on it, and I never had to eat any extra. The first couple of times I did the two sessions I ‘ran out of energy’ with about 10 minutes to go, but quickly adapted to it after that.

Yay! LASKA!! I came looking for you, saw you had posted a year ago, but couldn’t find you recently, was hoping you had been maintaining and hence gone quiet, hee hee. We are suckers for punishment eh? Just love food and life too much, but we can kick each others arses again and get this thing sorted!

What’s the story? Did you manage the whole 8 weeks a year ago? What lessons have you learnt? You still on the Franks sauce?

Aahh so happy. You have made my night!
(sorry everyone for slight hijack, we are old online 5:2 fasting buddies! From way back in the beginning!)
Me and crazy kids good, still bloody single though, it seems I am too bonkers for most?! 🙄😂

Thanks LizV

Very interesting, have just re-read those pages.

I’m chuffed that I’ve jumped straight back on given that I binged for 30 hours.

I’ve been trying to think of the positives that have come from this instead of beating myself up.
I had been feeling so energised whilst following the BSD – after the carb fest I felt utterly dreadful, not just guilty, but ill. I have to see this as a good thing now as I DO NOT want to feel like that again.

Thanks for your thoughts and good luck to you too.

Hi

I have been trying for 3 weeks now, fasting everyday until 1-2 pm and have lost 7 pounds but really felt unwell after the first 3 days, I have now decided to opt for fasting everyday which I don’t find too difficult and only 2 days per week doing 800 cals the other 5 follow the low carb Mediterranean diet and see how that goes, I think it just doesn’t suit everybody. I fortunately do not suffer from diabetes, my fasting blood sugar is 80 – 84 (American guide) so I understand is ok. My weakness is that I do eat full fat Greek yogurt with a tiny amount of berries for desert and a couple of square of 82% dark chocolate for my treat in the evening if I have had a good day and I really look forward to it, my progress is slow and I am disappointed but my body has had years of diets and I think losing weight for me is difficult, I have a stone more to lose so will carry on and maybe try the 800 again if this approach doesn’t work, I am also on thyroxine, menopausal and approaching 60 and fed up being a bit chubby !

Is anybody doing the 800 twice a week and fasting ? Would love to hear how your doing and any advice please

Good luck xx

As a data monkey, I weigh daily but actually use a seven day average as my “official” weight. I appreciate this won’t work for everyone but it does overcome the desire to react to any plateau or increase.

Frozen vegetables are blanched before being frozen, though, so they’re already cooked before you open the bag. That’s why they don’t need much cooking on the kitchen end. Not that that’s bad, mind you. It’s a necessary part of the processing, and the veggies lose no more nutritients than they would have being blanched in the home. Besides, frozen veg tends to start off with more nutrients than fresh grocery store veg because they’re picked at peak ripeness in season and frozen immediately instead of being picked unripe and transported long distances in less than ideal conditions to the supermarkets.

Don’t I know it, Laska!

MK- where did you hire the rower? And which one is it?
Mary

Hi Verano

The past few days have been far too busy. I’m so tired I could cry. So I’m tucked up in bed, catching up on here, then hopefully getting a good sleep before an early start tomorrow. But next few days should be less busy 😀

Welcome Caro8, keep us posted with how it is going and if you have any questions, there are many knowledgeable people who can help you with them. I can’t help you with the fish avoidance though as it is my favourite bit!

I like the daily weigh in, but don’t mind when I am away from my scales for a break. I have also ‘trained’ myself to regard only one per week as official, the rest are tracked and logged, but if weight goes on or stays the same it is not a problem, I just want to see the ‘trend’ going down on the weekly weigh in. I believe MM has mentioned that people who weigh more often are more likely to lose more and to keep weight off, and am resolved not to get ‘weight blind’ again this time, which I think is the main reason for my previous yo-yoing.

Hi Julygirl. You may well find your eyesight has improved, one or two others have mentioned it. Check out KrysiaD who had retinopathy and had to have eye injections (doesn’t bear thinking about) but now reversed – no injections!😀😀

As for daily weighing, I do as part of my routine but don’t get hung up on it and can happily leave it for a while without withdrawal symptoms. When weighing I tend to go over what I have eaten, how much water I’ve drunk and how my digestive tract is performing 😳 As all that has a bearing on the scale numbers. I write down what I eat, my weight and measurements daily as a rule but don’t let the scales ruin my day. As long as the general trend is down, that’s all that matters to me.

Once your body has adapted to burning the fat rather than the readily available carbs you will be able to train and hike as much as you like, the body won’t run out of that fuel source for a very long time. I would advise you to ease down the amount you are doing in the first week, week and a half, and be very conscious of how many carbs you are having, keeping them preferably around the 40g mark. Stick to the 800 calories, drink 3-4 litres of water and let the adaptation occur. Once this has happened you will be amazed at what you can do on no extra calories. I have several times burnt more in calories than I have actually taken in during a day with no weakness or issues at all. The only proviso is if you are training at very high intensity, sprinting or serious intervals for long periods of time, you will find a limit beyond which you cannot go, so don’t get into problems without having some sort of emergency carb source with you.

have bought the book, read it… like it!!! hoping this works where all else has failed…feeling very positive at moment. have menu planned for next 3 days (can’t shop much until weekend) but all menus are 800 calories or thereabouts.. bit worried about the foods to eat as i don’t eat Fish or anything “fishlike” but am hoping substitution works…. am excited to see my symptoms slipping away over coming weeks along with fat!!!

I certainly have never heard that there is a problem with frozen vegetables, in fact I have used certain frozen vegetables like peas all the way through. As most vegetables can be eaten raw I don’t cook frozen vegetables any longer than fresh ones so they are likely to be a fraction less cooked if anything.

Hello Mumofcrazynamekids!! YO Girl ! Remember me? How are you and the Crazynames doing?

I am also ‘back’ .. also 2st up sadly 🙁 (and I did so well before) . I also started again yesterday on BSD ..I havent dared venture back to the ‘other place ‘ though…. too ashamed to show my face ! (although I suspect there might be more of us 5:2 oldies on here ) ..

Good to see one of the old ‘buddies’ though to take this journey back with .. and I am looking forward to making some new friends also.

Im Laska, 59, UK post meno and a gran now .. and am back losing the same bit of weight for the THIRD time (sigh) . I was here last year ..

And I really should have stayed , not strayed ..

I want to lose 35 -40lbs if i can .. that would take me to under 9st 7 .. I havent been that light since just aftre my son was born (26 years ago ..

( Day 2 for me now.. )

day

Thank you everyone – I’ve been under 900 calories and drank 2 litres of water so far today so hopefully it should start showing again soon!

2.5 kg loss in the first week is great Bloaty (love your user name btw!).
I wish I could just eat once per day, would make it easier. I wake up absolutely starving in the morning, so definitely need breakfast! What’s working for me is having 3 meals (200-250 cals each), and a small snack in the afternoon/evening 50-100 cals). I guess we all need to do what works best for us 🙂 I’d love to just drink meal replacement shakes – but I know I’d miss eating food too much!

I bought some of this tea yesterday NewKathy and LOVE it. Have only tried it hot so far, but will try it iced too – thanks for the tip 🙂
I’m now starting Day 5. Not sure how much weight I’ve lost – I have old style scales and find it hard to read the increments – but it looks to be at least a kilo, or over 2lbs anyway. Am going to go out and buy some digital scales today, as well as the BSD recipe book.

Ooh yeah.. , all my old posts are still there .. Gosh it was only April last year when I finished my 8 weeks and had lost 19lbs .. A salutory lesson on how fast it can come back if you go back to the ‘old ways’ ..

Thanks , and yes, Mary M and Maharani K, the one thing I am really good at is being hard on myself!!
(I really must try and stop that but sadly with my body image it is a bit ingrained..) .

However , onwards and upwards.. Yesterday was great and I was 2lbs down this morning! ( Water i know..) today not quite so great as I am now probably about nearer 1000 cal.. but I have (almost) got to 10000 steps . (If i run up and down the stairs a few times ill be there ) .. I do have a fitbit and that helps.. and as for not doing much/ hating exercise , well I have a sedentary job which doesnt help but I am also afraid that even after all these years also a bit of a victim of my dreadful schooldays – the humiliation of school sports put me off ever joining in again (or finding it anything else than humiliating torture) ..

But I am not very good at ‘joining in’ and being ‘sociable’ all told, … I’d really just rather just read books .. I do like walking though and do a fair bit of that at weekends with DH,.

I did quite like Zumba when I went with a friend to a class where I lived before , I could do some of that at home I reckon , .. I also have a rebounder which I used to ‘run’ on , and for Christmas this year I got an adult microscooter!! .. ( I wanted one so I could go out with the grandkids) .. So today , as I was not at work this pm I took it out and scooted around the village by myself!! It was fun actually , and I didnt get too many odd looks .. I also read that scooting could use up to 300 cals an hour , so it does seem like a good idea. ( I also had this idea that I could also park the car further out and scoot into work..and save on car parking)

I have a bike also which I used to commute on before we moved here but is now dusty in the shed , but where i live now (countryside) its v hilly and the roads are narrow.. However when its lighter in the evenings perhaps..?

Hi, I cook for one most of the time also. I am just re-starting BSD again after several months off and an almost 2st regain sadly 🙁 .

But I was successful before at this, and what I did before (and have just done again) is stock up on some already portioned salmon steaks and chicken / turkey breasts.. (Sainsburys have unfrozen packs portioned up for the freezer in the fresh meat and fish aisle if you are in UK) and when I see some nice expensive meat such as steak, duck or lamb ‘reduced for quick sale’ I get it and portion it up for the freezer in 150/175 cal portions .. This means I then have a choice and just take out one thing in the morning before I leave for the day.

I also have invested in tupperware (equivalent) and when I am cooking I calorie count the total recipe from myfitnesspal (say, for example a chilli or casserole) divide it into 200/250 cal portions , and freeze.

Then with a veg like cauli or courgette or green beans or salads those portion sizes makes a good dinners for me.

I also make low cal soups , although previously I had eggs for breakfast and often just miso soup for lunch and it seemed to be enough..

Now I have to get back and practice what I preach!!

Hi MK, that sounds like a really brilliant idea, thank you- I’ll look into that for sure, of all the gym equipment out there, the rowing machine is the only one I enjoy! Otherwise the only reliable way I exercise is a one-to-one at the gym once a week, and I’ve just started a pilates session, with machines, which I am enjoying very much, though that’s not exactly exercise, just amazing stretching, so far anyway. I’ll keep looking for other ideas.
M

Congratulations to all of you lovely people who are seeing great results and celebrating amazing achievements.

Big congratulations too, to all of you who, like me, are hanging in there by the skin of your teeth! My hunger pangs are all over the place at the moment. In fact there are days when I seem to sprout a wiggly tail and a snout and then forage around for any scraps going! Oink oink.

Keep hanging on you hanger-oners!

I’ve now tried this for one week only, and have failed four days. 800 kcal is simply too little on days with training or even going for a longer walk, and those days I’ve eaten up to 1600 kcal in total. Still, going from 100 to 96,2 kg in one week is really encouraging. So what should I do, ceep up what I’m doing, or quit my 4-5 hours of hiking and stick to 800 kcal?!

Good news Cleverblonde …. it really does work! Looking forward to your March results.

Sunshine-girl I’ve been logging today and I just can’t believe how way off the mark ny guesstiweights were!!! At least today I’m managing portion control and sounds like you are as well. 2kg of cheese was that or the whole village!!!!!! In saying that a little bit of what you fancy does you good!

Cara it really is a case of digging deep but I also think your head has to be in the right place which is why I think these forums really help to stay on track.

Important thing sunshine is that we still are keeping on keeping on!

Hi, well here I am again, second attempt since Christmas. Gained 9 3/4lbs, lost 7 1/2lbs, gained 7 3/4lbs! Still 1st down so not totally disheartened. I was doing so well then started putting too much pressure on myself. I signed up for the 1,000 mile challenge, which as I stand should be okay. Then I was full of how well it was all going and felt I needed to do 25 mins yoga everyday and cut out foods that keep me on the straight and narrow eg yogurt, beans, pulses Of course January is never a good month for me, get the blues, nothing bad just everything is an effort!! Couldn’t keep up with my exacting requirements, so off the rails, with carbs galore for comfort. Then I read this a few days ago and it made me realise what I was doing! ‘Doing a little is infinitely bigger and better than doing nothing. Doing a little everyday has a greater impact than doing a lot on one day’. So I am back on it. 3rd day, so far so good. Diet good, walks going well and a few stretches. So watch this space! I will be kind to myself, I want to get back to that fantastic feeling I had before Christmas when my body felt good, dare I say youthful! Off for a walk now.
Good luck all, here’s to having our mojos back!!

Cleverblond – well done you!!! I trust you are doing the victory dance. It’s such a great feeling to get tangible results other than weight loss isn’t it? Taking care of our health is so empowering, genetically I am in the High Risk category for T2D so I’m really excited to find a way of life to minimise the risk and that’s before you take all the other benefits of BSD into account. I hope you blow them away with your results in March.

Short-medium term goals are a great help to me. My tasks at the moment are to work out a sustainable maintenance plan, keep my weight under control for my birthday in mid Feb and then to have such good fitness I am able to stop my BP meds altogether!

Keep the faith everyone.

Congratulations! Thanks so much for posting! It’s so encouraging.

Most of us had ‘pauses’ in weight loss of a week or more and some actually had weight increases, but measurements were going down and clothes getting looser. Our bodies are incredible, but their weight is due to all sorts of factors. Search for plateau and whoosh in the forum and see just how common it is, and what the explanations are.

Still fairly new to this but have been surprised by the following non-scale victories:
-All the food I eat tastes amazing 😀
-I’m eating more nutritiously than I ever have
-We are saving so much money on food! (My husband is doing this too.) Just cutting out alcohol alone saves so much. But one former meal now makes 2 – 4 meals.
-No more acid reflux
-I have more confidence about my appearance and have been enjoying clothes again. I had given up for a while.

I’m at the two week mark as well and worried about this happening as the last couple days the scale has stayed the same. I keep telling myself that there’s no way I’m not losing on 800 calories a day, but that loss on the scale is so motivating. Good luck! Right there with you.