With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the. Find popular walking trails near you with a searchable database of over 70 million local routes. Barcode Scanner. Free online calorie counter and diet plan. Once connected, view your workout stats. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. While the app allows you to create recipes and meals, there are a lot of inaccurate entries in the food database. 1/8 teaspoon (. We would like to show you a description here but the site won’t allow us. " Tap the food and make changes on the next screen. It’ll adjust your calories based on how active you’ve been. Lose weight by tracking your caloric intake quickly and easily. Steps to Link Your Garmin Connect Account with MyFitnessPal | Garmin Customer Support. It was founded in 2005 and enables users to monitor calorie intake and exercise. Improve Your Sleep Hygiene with MyFitnessPal’s New Sleep Plan. Social FeaturesMyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. On the computer, you can just press shift, click the food items you want to copy, three dots-->copy go to the day you want three dots-->paste. In pochi giorni, la registrazione può essere veloce come 30 secondi: è letteralmente così facile. We’re excited to keep innovating with. To download a copy of your fitness and wellness data: Website – From the “Home” screen, click on the “Reports” button in the main menu bar. Users can also Import workouts from 400+ compatible devices, including Garmin, Polar, Jawbone and Fitbit. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. This sample menu gives you an idea of what a. Issue: Newsfeed posts are not being generated for exercise. 67 out of 5 stars based on an average of 6 customer reviews. 5 Easy Turkey Recipes Under 450 Calories. Join for free! Daily Goals. Fat 51 g. Share fitness tips and exercise suggestions with other MyFitnessPal members. This file export feature can be accessed using both the MyFitnessPal website and app. Under Armour acquired MyFitnessPal back in 2015 for $475 million. Log meals from a database of 14 million foods, track physical activity, and learn how to build healthy habits that stick. Monthly. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. Log meals from a database of 14 million foods, track physical activity, and learn how to build healthy habits that stick. Call (855)-686-3835 or email support@etekcity. MyFitnessPal is the leading resource in nutrition tracking. Overall Rating – 4. In two weeks, you’ll have cut your diet-related carbon footprint by the equivalent of 15 miles of driving. Fitness Goals: Heart Healthy. Temukan fakta nutrisi untuk lebih dari 2. 232. Assuma o controle de suas metas. Cronometer is another solid nutrition-tracking app that can be used as an alternative to MyFitnessPal. MyFitnessPal Premium lets you take your health and fitness to the next level with features that power your food and exercise tracking ability. MyFitnessPal knows how annoying it is to enter everything little thing you eat, so to make the whole process easier you can create special lists of your. You will reach a page where you can Search for a food. Sticking to 1,800 calories a day is often recommended for most women to maintain their weight, and for most men to lose weight. That being said, losing weight after being diagnosed with diabetes poses more difficulty. Areas of MyFitnessPal with features enhanced by a Premium membership will present an upgrade option to standard users. 5). Hitta näringsinformation om mer än 2 000 000 livsmedel. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the. Mike Lee is co-founder of MyFitnessPal, the leading health and fitness platform. Everything you've accumulated in your MyFitnessPal account will stay just as you've built it— friends, favorite foods, diary history — but many new features are added to the mix, and some existing features get. Overview. Unlink and relinks Google Fit and MyFitnessPal. Your stats upload wirelessly via computer or select mobile devices, so you can see progress toward your goals. U hebt toegang tot beide opties op onze website op Gebruikers van de mobiele app moeten inloggen met hetzelfde e-mailadres en wachtwoord dat ze in de app. Out of sight. Expand for more options. ) Search for Samsung Health and then tap Connect . Create Your Free Account | MyFitnessPal. The recommended daily intake of fiber is 25 grams for women and 35 grams for men. Your member portal automatically transfers medical information from your claims and organizes it in a single, secure location. Save 58% on MyFitnessPal Premium annual subscription for $49. ”. Log meals from a database of 14 million foods, track physical activity, and learn how to build healthy habits that stick. To Link Samsung Health: Open MyFitnessPal app. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. com for help. Track your calories, diet plan, and get in-depth nutrition details for over 2 million foods. Turn the integration On and then allow all permissions (needed for sync to work properly) MyFitnessPal allots 50% of your calories to carbohydrates, but we encourage you to change these goals based on your personal needs. I have an amazfit watch that sync’s w/ Zepp app. This enables you to analyze patterns and find out what your diet is missing or where you need. FAQs are often the fastest way to get the answers to your questions. August 2022 edited October 2022. Yes. . Lifesum’s interface is colorful and quirky, making it a hit with fitness influencers and. EXAMPLES OF SMART GOALS: Walk an average of 1,000 more steps per day for one week with a midday walk during my lunch break. Competitors: Unknown. 2K comments Most recent: A guide to get you started on your path to. The online TDEE calculators give you an esimate of your average TDEE. You can view or edit your macro distribution in your MyFitnessPal app by clicking on “Goals,” where you’ll see your “Daily Nutrition Goals. Pros: Nothing nice to say about the app. Success Stories. . . Tap " " when you are finished. To Link Samsung Health: Open MyFitnessPal app. Cholesterol 289 mg. MyFitnessPal Premium contains all of these tools but. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the support. 패스트푸드 중독자에서 건강한 식습관을 가진 사람으로 변화했습니다. You should see a pop up for permissions regarding the Health Connect integration. You can also record supplements, add in your own cuisine and recipes, and scan barcodes from food packaging. Type: Company - Private. Total count of. CONSUME HEALTHY FATS. The "My Foods" list displays foods that you have added to the food database. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the. Log meals from a database of 14 million foods, track physical activity, and learn how to build healthy habits that stick. Weight, food and exercise logging tool to manage. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. MyFitnessPal is one of the best calorie-counting apps, although a higher price for the Premium version and fewer free features make it a bit less compelling than it once was. And, what makes it better than MyFitnessPal? It’s simply due to features, convenience, and affordability. Think ahead. Focus on meeting your goals without distraction. MyFitnessPal: Calorie Counter is very safe to use. One of the most popular diet and exercise tracking alternatives to MyFitnessPal is Lifesum. Now the latest 23. In the Android, iPad and iPhone apps In the M. Myfitnesspal reads heath app. Track progress toward your nutrition, water, fitness, and weight loss goals with MyFitnessPal. Edit the name of the copied recipe to the name you will use for the new recipe. Track progress toward your nutrition, water, fitness, and weight loss goals with MyFitnessPal. Listen to article. For a more personalized experience, MyFitnessPal Premium costs $19. Learn about your data rights and options. To determine your carbohydrate needs in grams: Decide what percentage of carbohydrates you need and convert that number to a decimal (for example, 50% is 0. And don’t worry, you can change your fasting pattern at any time. It can be employed to keep tabs on macro, micronutrients and calories. 2. Download MyFitnessPal: Calorie Counter and enjoy it on your iPhone, iPad and iPod touch. The MyFitnessPal smartwatch app offers a way to keep track of your health stats, including calorie intake and gym gains. ”. We would like to show you a description here but the site won’t allow us. Users will soon be able to sync. This will reset particular points within the app and will attempt a resync of data. MyFitnessPal Free provides users with the ability to track their fitness goals, food intake, and nutritional information. Mais de 35 aplicativos e dispositivos de condicionamento físico se conectam ao MyFitnessPal, permitindo que você sincronize seus passos, a queima de calorias, o peso e até mesmo seu sono automaticamente! Conecte ao Apple Watch, Fitbit, Garmin, Samsung Health, Google Fit, Health Connect, balanças inteligentes e muito mais. MyFitnessPal’s subscription costs $9. MyFitnessPal. Using MyFitnessPal is very simple. Multiply your “Total Calorie Goal” by the decimal. 1,621,164 likes · 2,803 talking about this. Spor kalorier, se ingredienser og logg aktiviteter med MyFitnessPal. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. 12 30-Minute Thanksgiving Sides Under 270 Calories. Easy and fast. Aangezien u de hele dag door eet en beweegt, moet u uw maaltijden en lichaamsbeweging bijhouden in onze voedings. You can read all the details in MyFitnessPal’s Q&A, but basically- Fitbit tracks your activity all day long. I have refreshed and everything. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Multiply your “Total Calorie Goal” by the decimal. Lifesum’s interface is colorful and quirky, making it a hit with fitness influencers and. MyFitnessPal is dedicated to advancing, cultivating, and preserving a culture of diversity, equity, inclusion, and belonging because it creates an environment where everyone can bring their authentic selves to work and make it easy for others to do the same. 24. Não se trata apenas de calorias. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the. Encontre informações nutricionais entre mais de 2 milhões de alimentos. Perca peso monitorando sua ingestão calórica de forma rápida e tranquila. Whether you’re looking to build better nutrition habits, set overall healthier lifestyle goals, or get started with a goal, we’ve got a plan that works for you. Log meals from a database of 14 million foods, track physical activity, and learn. Under the section “Nutrition Goals,” select “Calorie, Carbs, Protein, and. 317/2300mg left. A place to discuss broader wellness themes like sleep, meditation, mindfulness and overall wellness. MyFitnessPal is a health and nutrition app that helps you track your food intake, activity, and fitness goals. Gratis kaloriräknare och dietplan online. Lose It. Clear the cache via your phone’s setting for the MyFitnessPal app. You can also sync steps, weight, workouts, and fasting, and get personalized nutrition insights and tips. The Vitamin C increases iron absorption. 651 views. No. One of the most popular diet and exercise tracking alternatives to MyFitnessPal is Lifesum. It provides a database of different exercises and their corresponding calorie burn rates. Mais de 35 aplicativos e dispositivos de condicionamento físico se conectam ao MyFitnessPal, permitindo que você sincronize seus passos, a queima de calorias, o peso e até mesmo seu sono automaticamente! Conecte ao Apple Watch, Fitbit, Garmin, Samsung Health, Google Fit, Health Connect, balanças inteligentes e muito mais. Share your success story and celebrate your victories big and small! Every small win counts. . It can be employed to keep tabs on macro, micronutrients and calories. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. Contact Support. Ini bukan hanya tentang kalori. MyFitnessPal is a free app that helps you track calories, macros, vitamins, and other micronutrients for your health and fitness goals. The choice is yours. Here you'll find four separate meals (Breakfast, Lunch, Dinner, and Snacks), as well as a fifth slot where any. Ease Of Use = MyFitnessPal. 9/67g left. 6/5. Issue: MyFitnessPal - Notifications for cardio exercise not posting on the website's newsfeed . During eating windows, enjoy regular meals and be sure to hit your protein goal. Log meals from a database of 14 million foods, track physical activity, and learn how to build healthy habits that stick. MyFitnessPal is, first and foremost, a platform to log foods and track calories. 1 Location. MyFitnessPal ricorda gli alimenti e gli esercizi che ti piacciono di più e ti permette di aggiungerli facilmente al tuo diario. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the support. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the support. Social Features Free online calorie counter and diet plan. The MyFitnessPal Premium costs $9. Pull your shoulder blades back and tighten up your abs. For now I removed the Garmin from MFP and just mentally calculate my calories based on my desired deficit of 1,000 per day to lose 2lb per week. Type the name of the food you're looking for in the box to the left of the "Search" button. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the support. Contact Support. MyFitnessPal, and many other services in this space, are built around the importance of the calorie. 5 MOD APK at Moddroid. that allows users to log. I have only ever used Cronometer. A 400 pound squat represents 1 calorie a rep - no one is doing those with no pauses between sets, and no one is doing that for 75 minutes, reaching 600 of them. 5). Potential solutions: See if MyFitnessPal is having issues. 99 per year. Calorie Goal 1782 Cal. Download MyFitnessPal: Calorie Counter and enjoy it on your iPhone, iPad and iPod touch. Intermittent fasting is generally regarded as a safe eating plan, provided you hit your body’s nutrient targets, but it’s not for everyone. Download MyFitnessPal: Calorie Counter and enjoy it on your iPhone, iPad and iPod touch. Cook with healthy oils like olive or grapeseed instead of butter or lard. The news feed has recipe ideas, blog posts, and limited access to meal plans and workout plans. The Problem with Cheat Days. We would like to show you a description here but the site won’t allow us. Updated. It is easy to copy a recipe on a computer, but very tedious on a phone. MyFitnessPal. In addition to cutting out ads, the premium service offers a barcode scanner, meal. Tippen Sie oben links auf dem Bildschirm der MyFitnessPal Android App auf die Menüleiste. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the support. This forum category, MyFitnessPal Tech Support Questions, is the place for you to ask technical questions about how to use the app or website to be answered by other members. I started using when you were looking for testers before launching. Nu, når jeg har venner, der begynder at løbe og de er frustrerede, fortæller jeg dem, at de bare skal blive ved, og til sidst vil du kunne løbe hurtigere. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Two health giants in the technology world, Renpho and MyFitnessPal, have announced a new way each company’s products integrate with each other. However, like MyFitnessPal, they have features reserved for premium subscribers. Gratis kaloriräknare och dietplan online. Set macronutrient goals by either gram or. Calorie Goal 1592 Cal. Price – 5/5. MYFITNESSPAL PREMIUM. This will force a sync between MyFitnessPal and Google Fit. Log in with Fitbit. It was released by popular fitness brand Under Armour in 2005 and now has millions of users worldwide. Use cooking oil to grease a nonstick muffin pan and set aside. Tagged:Issue: Unable to scroll to see ingredient data when editing a recipe. MyFitnessPal. This enables you to analyze patterns and find out what your diet is missing or where you need. Garmin Support Center is where you will find answers to frequently asked questions and resources to help with all of your Garmin products. From the App, at the bottom, tap on More, then My Premium Features, then Exercise Calories Settings, turn off "Increase my daily calorie goal". $658. Here's how our basic process works: Based on your fitness profile, we'll recommend a daily Net Calorie target for you to achieve your weight loss (or gain) goals. Download MyFitnessPal MOD APK 2023 Premium Unlocked latest version and enjoy an immersive mod experience. You can choose one of 3 fasting patterns depending on your lifestyle or goals: 12:12 — 12-hour fast, 12-hour eating window. As such, the app offers one of the largest food databases available, including more than 14 million foods. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. Bottom Line. 134/2300mg left. **Notice: From May 18 - the end of July our High Protein and Low Carb plans will be free to all users. Discount offer. This plan offers small changes you can make toward a greener, more sustainable future for the planet. Calorie Goal 1626 Cal. Unlike other apps’ offerings, MyFitnessPal Plans provide you with more than just daily meal. Set the mood. You will have access to your Food and Exercise diaries, as well as the ability to communicate with our. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. Free online calorie counter and diet plan. 8 gram/kilogram of body weight, but this is a minimum for the average sedentary adult, aka the “weekend warrior. Social FeaturesSucceshistorier. Here's how our basic process works: Based on your fitness profile, we'll recommend a daily Net Calorie target for you to achieve your weight loss (or gain) goals. Track progress toward your nutrition, water, fitness, and weight loss goals with MyFitnessPal. Fitbit. 6M comments Most recent: LESS Alcohol ~ NOVEMBER 2023 ~ One Day at A Time by xbowhunter 12:03PM. Fitness Goals: Heart Healthy. MyFitnessPal is the leading resource in nutrition tracking. On December 18, 2020, Under Armour sold MyFitnessPal to investment firm Francisco Partners for $345 million. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. MyFitnessPal will automatically add your "Frequent" or "Recent" food items to those lists in your diary, for easy reference. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. ”. Log meals from a database of 14 million foods, track physical activity, and learn how to build healthy. To determine your carbohydrate needs in grams: Decide what percentage of carbohydrates you need and convert that number to a decimal (for example, 50% is 0. Started by Betty. MyFitnessPal pulls your calorie burn directly from our total daily calorie App Gallery partners. More than 35 apps and fitness devices connect to MyFitnessPal so you can automatically sync your steps, calorie burn, weight, and even sleep! Connect to Apple Watch, Fitbit, Garmin, Samsung Health, Google Fit, Health Connect, smart scales, and many more. 43K discussions 403. MyFitnessPal Premium. Plans offer you the coaching and content you need to achieve a health and fitness goal. MyFitnessPal isn’t another. 51 to 200 Employees. Stand on your right foot and hinge over your waist, lowering the weights towards the floor. Directions. com. Fitness Goals: Heart Healthy. 음식이 위에 도달하려면 15-20. …. The free version of MyFitnessPal comes with the following: Easy-to-use food diary that lets you track what you eat within just a few simple clicks. Line an 8-by-8-inch pan with parchment, leaving an overhang on all sides. MyFitnessPal is the leading resource in nutrition tracking. How to manually add steps. I set out to find a bunch of great tasting. Contact Support. Premium features include: Ad-Free. Only reply you ever get is uninstall and install, what a joke. Announcements and Terms of Use. In terms of design, I would say Noom looks a little flashier, but in practicality, Myfitnesspal is. Motivation for a healthier life. 99. 000 makanan. See the premiums for this year's APWU Health Plan High Option. Da Sie den ganzen Tag über essen und Sport treiben, müssen Sie Ihre. 2). Deleting account and uninstalling. Find Apps & Devices under the Menu (More. It seems to update in the late morning and then not again no matter what I do. To check your Operating System: On iOS - Go to the Settings app >> General >> About >> Version. You’ll be able to save it into your food diary for the day, or add it to your recipe box for a meal down the road. Improves overall health and helps recovery. 000 medlemmer når deres nål med MyFitnessPal hver dag. com, find your recipes, hover your mouse over the recipe you want to copy, and click 'Copy'. MapMyFitness uses built in GPS technology to provide runners, cyclists and walkers the ability to map, record and track their workouts. With more than 500 recipes, 150 workout routines, and a variety of expert-guided meal and workout plans, you’ll have the. A Premium subscription adds new options to MyFitnessPal's robust feature set, increasing the app's customizability and flexibility. Uses a quiz to create a custom plan and estimated timeline. " If you are already linked to an Activity Tracker that's compatible with MyFitnessPal Step Tracking, tap that item in the list of options. Lose weight by tracking your caloric intake quickly and easily. From there you can: Confirm your email address and choose your date range (Fig. You can also track your exercise, hydration, and weight. Aangezien u de hele dag door eet en beweegt, moet u uw maaltijden en lichaamsbeweging bijhouden in onze. To allow others to view your diary, you must adjust your Diary Sharing settings. com has been reported to possibly have suffered a data exposure that could include emails, usernames and passwords. Put in practical terms, this equates to roughly 1/2 cup of high-fiber cereal, 1/2 cup beans, a pear and 1/2 cup mixed veggies per day. Then, if your answer isn’t already in our help articles, our support staff is just a click away. The free version of MyFitnessPal will generate a custom calorie goal for you and allow you to track foods using their vast food database. First, launch the MyFitnessPal app on your Apple Watch. You should see a pop up for permissions regarding the Samsung Health integration. 6/5. Be sure to save your changes. Log meals from a database of 14 million foods, track physical activity, and learn how to build healthy. Something that many positive MyFitnessPal. Tap the three dots on the top right and select Edit Recipe. Free Shipping. And don’t worry, you can change your fasting pattern at any time. The possible exposure would have happened in February 2018 although it was reported in February 2019. Bliv inspireret til din kommende rejse. I've been using my fitness pal long before UA bought them out. . - Stephanie. MyFitnessPal is the leading app for tracking—and conquering—your nutrition and fitness goals. MyFitnessPal Scorecard – Updated 2023. Best for Meal Planning: PlateJoy. Under Armour acquired. Sie können die Verbindung auf unserer. Or, if not a rounding error, the advantages and feel good vibes may more than compensate for the $50 to $100 that they spend. Bliv inspireret til din kommende rejse. I just toggle back and forth and track other stuff on the FOOD page that isn't already being tracked by default on the printable page. Die Verwendung von MyFitnessPal ist sehr einfach. On the web version fiber is tracked by default on the Printable version which is accessed at the bottom of the FOOD page with one click. Find Apps & Devices under the Menu (More. On Android - Go to the Settings app >> About Phone >> Android. 99/year, and offers extras like the ability to set calorie goals for different days or different meals, a spreadsheet export, and the option. Cronometer. Moreover, MyFitnessPal can also be accessed through websites. 000. How to Redeem a Promotional Code. Dari pecandu makanan cepat saji, menjadi yang sadar akan asupan makanan. 7K comments Most recent: Need help gaining weight! by cwolfman13 November 12 . Fat 58 g. In that case, DeFigio recommends trying to lose 4–5 pounds (1. Alternatively, you can open the scanner from your Diary page. Performance Tracking – 5/5. Sodium 2300 mg. Best for Nutrition Education: Fooducate. You can use keywords, like "turkey sandwich" or brand names. 16/67g left. MyFitnessPal earned an “A+” rating with the BBB along with 1. MyFitnessPal Premium. Submit a request. It was released by popular fitness brand Under Armour in 2005 and now has millions of users worldwide. Use the MyFitnessPal app to chart your progress so you can notice trends and make healthier choices. 3 ounces (about 1 cup or 240 ml) shredded cheddar cheese. You can log food, activity, goals, and get personalized insights and guidance from a registered dietitian. 3) before clicking the Export Button. The math is done for you. The truth is calorie tracking isn't the be-all-and-end-all of healthy living or even weight loss. On Android - Go to the Settings app >> About Phone >> Android. 99/month or $49. 2. 2. Issue: Samsung Health - Duplicate exercise entries syncing to MyFitnessPal. Continue. Warm up, fast paced walking, active recovery between high intensity interval training (HIIT) intervals. While this worked well, it has also been limited since you couldn't edit or. MyFitnessPal Premium usually costs $9. MyFitnessPal app is supported on both the operating systems, Android and iOS systems. 7. MyFitnessPal is a smartphone application which uses gamification elements, for exercise and diet management. MyFitnessPal (MFP) helps you keep track of your daily food and beverage intake, calculating all your nutrients, calories, and vitamins for you. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. 5. Weight management is one of the most important factors when it comes to reducing cardiovascular disease and comorbidities related to living with type 2 diabetes. You should see a pop up for permissions regarding the Samsung Health integration. Android users: Tap the three dots on the top right, then "Edit" icon, place a check next to the items, then tap the "Delete" (trash can. Designed to be used with both smartphones and tablets,. MyFitnessPal calculates the total calories, macronutrients (carbohydrates, proteins, and fats), and other relevant nutritional values based on the logged food items. With that in mind, choosing foods high in fiber and containing lean protein and healthy fats ensures you’ll have a satisfying day, without going overboard on calories. Download MyFitnessPal: Calorie Counter and enjoy it on your iPhone, iPad and iPod touch. Since your basal metabolic rate (the calories you burn at rest) accounts. Det handler ikke bare om kalorier.