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I'm Karina Rachel I'm a certified health coach in today I want to give you easy ways to lose weight so I want to start out by asking you a question do you consume products like these that have the word diet or have the word light on them?
today I'm going to give you 10 easy practical tips that will help you lose weight and I'm going to tell you the truth about products like these at the root of weight loss lose weight live Hunger and my first tip is:
To learn how to control your home so that hunger stops controlling you going to be a lot better to live our lives if all of us are just feeling hungry all the time after that constantly hungry and we're constantly trying resist eating Foods have a couple videos that talk about controlling hunger the primary thing is eating entire Natural Foods as long as you're eating a diet of processed foods you are still going to feel hungry never really feel satisfied eating a whole lot of refined carbohydrates and sugar is also going to lead to you never really being able to satisfy your hunger.
once you could satisfy your hunger and Achieve that feeling of being complete that's going to be the first step to really losing weight the calories that we take in Topsy most Insidious unhealthy calories that we consume because we don't associate sugary beverages with friend associate sweet bars and hamburgers with weight gain but you can just imagine that big gulp on your mainly because sugary drinks do transform into fat and do not cause weight gain giving up sugary drinks is a really good way to start weight loss sugar and calories that you could not even be realizing most likely consuming another note about this Mountain Dew it contains seventy seven grams of sugar and carbohydrates so replacing the soft drinks and fruit juices that happen to be also really high in sugar with healthier beverages will likely be a really good idea.
water certainly is the only beverage that's genuinely going to satisfy your desire if you're feeling I will take those option of coconut water which is also a healthy beverage you can also take in tea you can drink kombucha you can drink water gowns flavored with fruit or perhaps flavored with cucumbers for example and all of these beverages are going to be then your fruit juices or the soft drink so let's speak about the sugar free and diet products that people generally replace their sugary Products and foods with so recognize that the claims made in the front of the label just like sugar free diet healthful choice they are there meant for marketing purposes only yet you're smarter than these types of marketing people so you actually want to look at the back of the food ingredient list.
look like this one identify it when you see that really extended ingredient list you are about to have toxic sludge you're not you actually care about being healthy all you could care about is losing weight understand that the toxic sludge even now isn't going to help you gowns also contain artificial sugars like aspartame and actually all of these products right here all three contain aspartame toxic effects and also contribute blood sugar metabolism issues and in general certainly will not help you sometimes people consult me Karina how do you withstand these processed foods are super convenient super cheap and I tell them well it's kind of like asking how I resist poisonous sludge.
I recognize that these items not only are going to help me lose fat but they are really poor on top of that be smarter compared to the marketing guy and don't simply trust is on the forward of the label and look on the back of the label chances are should you be trying to lose weight what can you eat fats free and nonfat items like skim milk or margarine Princeton play demonized Fat over the last couple decades hold us that excess fat cause heart disease fats are what make us after having a couple of decades they're basically realizing that it's really the glucose and sugar that are ultimately causing obesity and leading the heart disease and the lack of body fat and people said is leading to health issues.
so we need fats for the health of our brain for the assistance of our heart but also because fats are a big part of what helped us feel full mecanicos back in my first tip regarding controlling our hunger a key to controlling our being hungry is actually eating some good healthy fats like olive oil coconut oil nuts avocados no longer demonize fat realize that good healthy fats are good to suit your needs and that anymore fast is really going to help you lose weight you are starving yourself and calories then you just go to stop not only is your easily annoyed becoming a problem forever and probably for you also but starvation and limiting each of our caloric intake doesn't really support us lose weight so it could be initially will lose some weight although this is not a sustainable approach to achieve weight loss.
I would starve to death limiting our calories it's kind of awkward your calories is not going to help you lose weight can I produce a really stressful situation in the body other health implications too other than counting calories and restricting our calories who has concentrate on eating the right couch bedroom so if we stay away from these processed foods with a really very long Frank and food ingredient list and focus on eating whole natural nutrition what you should eat then you're going to are aware that every calorie you receive is helping you have more diet it's giving you fiber it is going to help satisfy your being hungry and fill you up so rather than focusing on your calories improving the calories that you're consuming weight-loss industry is a 60 dollars industry Miracle products that happen to be you a quick fix for losing weight programs.
prepackaged meals definitely will Proclaim that they're going to help you lose weight almost every single one says results not typical diet and exercise are really important keep me wondering is it the diet program exercise or is it the crazy dude at that the individual purchased when you got a celeb endorsing a product celebrity has a whole team of people helping them with Fitness assisting them with their diet aiding Truman so just because this kind of so-called Taylor to apparent product Workforce 1100 doesn't mean it's going to work for you what step is to save your money on weight loss pills pre-packaged foods and fitness do that and spend that money on healthy natural foods which might be actually going to help you control your hunger avoid time so if you can stop looking for that quick fix then that's going to in fact help you lose weight.
because becoming realistic about what's actually if you are stressing yourself away over losing weight loss that stress Siri sings sabotaging your weight loss efforts recognize that when your body is stressed out your body is going to prioritize the basic functions like immunity and digestion and it's going to put stuff like fat metabolism and muscle formation on the back burner if you're really stressed out after that your body is not going to be to burn off fat as efficiently as it can be if you were managing your pressure and you weren't so stressed out make time for relaxation and stress relief another important way to keep your cortisol levels low through eating more slowly consciously watching what you're eating instead of eating and driving or perhaps eating at your desk or something like that and if you not necessarily working out and you need to be working out just a sedentary lifestyle is another thing that can fly one of the best tips is that if you can't produce time for physical activity.
then good I'll make your daily activities more active so things like undertaking calf raises and squats while you're brushing your teeth or perhaps while you're washing the dishes or taking the stairs instead of the escalator time for stress relief and paying attention to00 physical activity is a really important component not only of overall health yet also of losing weight serious hunger is really our foe if we're trying to lose weight because when we get really frantically extremely hungry we're going to get 10 times more likely to make an unhealthy or to resort to those ease foods that we should prevent machine food etcetera.
we will have a lot more thanks in resisting those convenience know if we don't let ourselves receive just incredibly starving so snacks are the major way to prevent that via happening right if we take with you some healthy snacks around at the point that you begin feeling really hungry you can view on an apple or a great orange something that is going to wave you over until you are able to trial and as long as we have a substitute for those convenience Foods individuals really unhealthy convenience Food then we're going to be able to withstand them a lot easier than in the event that we're just trying to withstand them and deal with the hunger right since it's really hard to mind above matter overcome your craving for food so healthy snacks happen to be my next tip if you need to hear a more of a dialogue on snacking and whether or not.
I have an entire video on that topic but I need you to take with you is to begin carrying around healthy snacks in your purse so you have them with you all the time to give you a squeeze stop hurting yourself with junk food start rewarding your self with so often times this is something which actually starts in our childhood where at school should receive a present for a good quality or maybe our parents can take us out for ice cream what style of conditions what's wrong the reward pathway inside our brain every time we eat processed foods dial pretty easy to do and that means you just want to start rewarding your self with healthier food.
thus after a long stressful day or after you succeed the other you get a good grade upon something or you complete a project call Peter something you should already eat cookie or perhaps piece of cake but you just want to be certain that it's not this frankenfood toxic sludge kind of anything really long ingredient list you can actually find cookies that are made without high fructose corn thick treacle that are made without enriched flour and that aren't these refined food toxic sludge nightmares I talked about earlier one other way you could think about this is just replacing your unhealthy food with better food.
so steamed celery is a way that I need to satisfy my sugar starving would be fruit and whether you want to just eat the entire Fruit by itself or you want to have a little fruit medley or perhaps something like that eating berries is going to be here or something like that so the more that you simply start to reward yourself with healthy foods are the year brain will actually find healthy food fulfilling and you can start reversing this process of associating being a praise sustainable weight loss which is what everybody wants right because no one wants to lose the settle back and then have to lose it again then we're going to need to produce healthy habits.
going on a diet for a set Of time and then advised off the diet we genuinely wish to focus on creating healthy practices that we're going to have snow would say I'm a creature of habit I know that I definitely feel that good factor shopping habit is it begin to build these healthy habits they'll become a habit that you refuses to even have to think about anymore rather than focusing on Breaking the bad habits we're going to focus on good new practices encouraging small so something like I'm going to replace one soda drink or one soft drink per week with a healthy beverage but one time per week substitute that soda take in with a healthier drink or I'm going to spend one minute each day doing some physical exercise or doing some stress relief you can make his patterns a little more habitual by doing these people everyday or doing these people on the same day of the week.
so I just want to reiterate which the more you can give your self reasonable goals that you can in fact see yourself successfully hitting and each time you have a little when each time you have just a little success going to propel you forward and motivate you to keep on going so this hint is to start creating patterns and they are super little that's actually if it's truly a small Habit in a reasonable goal then himself seriously outlandish habits or trying to do something kind of impossible just like say I'm never going to drink up another soda or I just is never going to another fast food meal reasonable realistic desired goals and then you actually reached try and get your video.
I'm going to countdown top 10 foods that are avoiding you from losing weight and I'm going to give you alternative Foods that'll actually help you lose excess weight prepared healthy meals themselves is the number one way we can get away from the toxic sludge processed food meals can in fact start losing weight and actually receive healthier future videos I'll take you into my own stupid easy kitchen and show you ridiculously simple healthy meals that you can make in the home.
should you have ever tried to lose weight and struggle I get it it can frustrating maybe you've fallen into the cycle of yo-yo dieting and you've attempted one of these fad diets Paul Breitbach I don't wish to diet and it's only leaves you feeling such as a failure how many days ahead of you started may be concerned about what that excess weight does your help increasing your snooze for life-changing cancer diabetes imagine how your health is usually keeping you on the sidelines Teresa had a client arriving tell me you sing with her daughter one day she reached out for her belly and said Mommy why are you so fat change another client company because the woman just gotten their four-year-old daughter brand new bicycle filled with training wheels and little basket on the front to get birthday the problem was the lady can barely take it up the block without being leaning over completely out of breath what type of mom she planned to be compliance in the dating World struggling to be comfortable within their own.
I'm getting out presently there and finally meeting that particular person I hear testimonies like this all the time. My name is authentic and I'm a professional well being coach not help numerous people just like you lose weight even though you're at the end of the string and I thought they tried out everything before diet advice is downright don't take in carbs eat more cabohydrate supply or calories eat more calories eat less fat crazy that's why I put this video together for you In search of to give you the information you need to lose fat and get healthy and best fastest way possible I assure you no matter where you happen to be right now so you can lose the weight you can find healthy and you can look and feel just like someone 510 even 20 years younger you just need to understand a couple of simple things turn on the belly arms your back your thighs or but wherever once you see how simple this is your real life actually anyone can do it so straightforward secret I teach my own clients get healthy and look better now than they would have ever imagined you might be thinking your self okay here comes nonetheless honestly farther from the real truth think about some even work for slightly Emily games all the way back again what it takes to lose the excess weight all right I understand.
I've truly seen this a thousand times for the important thing to realize it can not your fault shut up for long lasting success not to help you get healthy and balanced in a lifelong sustainable method it has nothing to do with the willpower top of that if you're busy probably have a job probably maybe go to school probably both you might have a child the last thing you need is a complex mathematics problem every time you take a nip of something who needs to be fun and I promise you that healthy food doesn't have to taste bad I don't a program that you enjoy your never going to stick with it work in the long term now I've learned that assist Hunters Appliance amiel's must be super simple to make recently inexpensive but no strange exotic ingredients delicious and a lot importantly give you amazing fat loss weight loss results a bunch of everything your body requires and most importantly be satisfied that we help my clients.
I came across the perfect solution how to make an ambulance they were jam-packed with super nutritious nutrient-dense food and they tasted amazing I might give these to my clients and they can go to your local store and 5 minutes later a perfectly nutritious meal it was wonderful to make it taste just like desserts really worked right now people melt away their uncooperative body fat we're thrilled these people were seen amazing results also because I use my knowledge of into the nutrition years of working with personal client make these dishes specifically for rapid weight loss on the net order book store we were holding specially formulated recipes built to give you buy the feeling desired Melt Away fat as fast as possible and taste amazing chicken formula without trying it personally first cuz I knew if this didn't taste good transformation no way that they drink it may well defeat the whole purpose My spouse and i decide that I need to do different things I put together all of my personal best-tasting meal replacement smoothie mix restaurant 3 week program add more than 36 tested recipes.
so I can literally just good looking this is all you need to lose weight and get healthy the program was very simple it could spend a few momemts each day in the kitchen probably a fraction of the time they're accustomed to spending making meals happened as they stop buying soda pop snack foods and all those unfilled calories they used to acquire so it's really simple formulas to replace two meals in the day and eat whatever they want for their other meal it couldn't be easier many immediately tries to pounce happen to be falling off faster than I just ever thought possible for the program you can do over and over again you should use it to maintain your desired weight whatsoever and make it super simple the continue to lose as much pounds as you want Even following the initial three weeks among my clients has misplaced almost 70 pounds over the last few months by continuing to adhere to the program 70 pounds video to show you what you think share the results that started the diet after having my second son I had fashioned gained about 70 lb . al trialsl in all fallen two pregnancies other ways for taking the weight off and just nothing.
for me everything was rile hard or I used to be hungry all the time and I was super cranky and so I found the smoothie diet which can be so easy to follow you basically just make the smoothies which taste amazing the shopping list dishes are included and all in all it was a very easy. using every thing I learned from the method to keep the weight coming off so at this point We've lost almost seven pounds smoothies were absolutely delightful I never really felt like I had been missing out on anything and the best part especially as a young mommy was the incredible energy that we felt like I had I failed to even feel like I needed my own morning coffee anymore was absolutely fantastic to work with and I had a question or I needed more information call me right back with information that I required so I never felt like.
I used to be in the dark I always felt like there were communication there so I would highly recommend or a really great and straightforward way to lose weight without feeling just like you're hungry thanks and good luck so as you can see this can be the perfect system for active people with busy lives want to lose weight and get healthy email me right after she started the program she was over the moon with excitement in the first 3 days 3 days Monday 5 Thursday she got on the scale 7 pound she could have been more excited to the program with her absolutely to this program the science to it will it's not uncommon to see dramatic weight loss in the first days I had a client email me throw me the picture of the scale that's all she sent me personally how much you weigh when she first started and i also wrote back to do the actual found that you wrote again yes she was so excited and frankly so was I crazy and she looked better had more energy was more confident.
that she believed in years this online video again everybody tells me the same thing they can't believe how very well this program works and they'll under no circumstances try another die plan again has been our down the road choking down Blandford imagining to tell themselves how much that they love us actually look forward to the never felt like we were holding giving why it works as good so what I want to do is definitely take this whole program and set it out there for you to use I just figured since I'm currently packaged everything in a way that quick and easy to follow every month put all the things together into one system We've literally done everything pertaining to this program as easy as possible calling his program the smoothie diet beautiful 21-day program exactly which movies to have every day earlier you can eat whatever you want for your other food obviously if you want the best results and I even give some sample meals to ensure you lose weight as fast as possible nonetheless even if you don't follow my own suggestions you will still reduce weight.
you get all thirty five of my delicious unwanted fat shredding meal replacement smoothie mix recipe make a simple and convenient as possible to enter the grocery store and it really a few short minutes get everything required for the whole week I'm also including my smoothie tips and prep guide I will help in making a perfect smoothie every time movies 05 you'll make your very first movie and everyone there after just like how much does it cost about it doing nothing is most likely the worst most expensive choice might be it doesn't cost you a $9 today does Rob you of living the kind of lifestyle you always turn off your life you may spend your family watching the kids grow up you just continue to gain more weight and eventually you can drop items all that unwanted weight and at that point it might be too late.
so honestly and why don't we not even talk about the cost of doctors bills for appointments and prescription medication that have more unwanted effects than what they're actually address it just will most likely thousands tens of thousands open up every year the Charges just pile up more and more plus more when you stop to consider what's wrong Weight Watchers it's crazy even a plain old gym membership to cost you somewhere within 50 and that's why when I sitting down to think about the price I actually didn't want to banish anyone who is truly committed to changing their life I feel everyone can afford $47 just $47 and trust me it's well worth way more than $47 think about how much would you pay to walk in your high school school reunions confidence melting waiters I don't want to sound even.
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video tutorials everyday do pants decrease feeling groggy and maybe get been splurging too much upon unhealthy foods to my top tips about cleansing detoxing and fasting to give you some good sensible ideas on how you can cleanup your diet first thing to know that the body is always detoxifying if you aren't overwhelming your body with toxins the first thing that we wish to accomplish.
if we're worms detox and detox and guide our body in that process should be to limit the number of toxins will be putting into our body and so things like alcohol caffeine glucose any kind of refined food prepared food and junk food all of those things are going to have a lot of degree of toxicity so if you can just take all of them things out of your diet and focus on eating serious natural food than that is a huge step just right right now there and you're not having to drastically cut your caloric intake next you can start to do a lot regarding drinking water so maybe you have already started them in this case then you can start drinking a squeeze of lemon juice water or apple cider vinegar and water and especially if you do this kind of first thing in the morning.
this is a good way to get your body detoxifying and it's also alkalizing to your body so drinking lemon water in the morning is actual ayurveda practice but again it has this sort of double benefit of also helping to detoxify and alkalize My spouse and i kind of like to alternate using apple cider vinegar and using squeezed lemon but both of these are really good behavior to start adding into your daily routine Scott number 1 and number 2 which is eliminating the harmful food and drinking more when the next time I want to commence doing is eating more detoxifying foods and in essence that's your fruits and vegetables.
I would recommend going to the grocery store get yourself a carrier of celery bag of carrots bag of green spinach as many vegetables as you can see your self eating and just make a commitment to yourself to consume those vegetables in place of track or candy or anything other thing you might be ingesting give yourself the eating as much of those vegetables as you can word of a span of the time as possible if that helps you spread it out over the course of every week idea is just that you're likely to increase your intake of these detoxifying vegetables go a step even more you can actually enjoy green smoothies or green juice which will also be highly detoxify.
however the main point of this chip is just drive now there are a lot of different and detox items out there products are healthy and some of these products I might say kind of a scam major reason that any kind of weight loss or cleanse it is a commitment which we make to ourselves so when we click that small button or we spend some money for some kind of merchandise we feel like we're making a tangible commitment to ourselves does this tip is to actually save your money about products and cleanses and different things like that and spend it upon healthy food like the ones.
I've truly mentioned before and to give yourself a tangible commitment what you're going to do so days you want to do in case you have one day one day if you want to obtain three days to do three days the whole idea is to pick something realistic to suit your needs I know you can always go longer nevertheless take your minimum commitment and write it down and then make a note of you can see everything 3-day cleanse and then write down what you are do so no caffeine not any sugar maybe it's simply no alcohol maybe it's I'll drink a green juice every day you pick your cleanse you're able to design it yourself then write it down put it in stone maybe write it down a couple times put one on your refrigerator one on your car at the office on your desk inside your chiller and just know that this is the tangible commitment to your self know that any kind of weight loss product or whatever it's not really the product that's helping you shed extra pounds.
it's you and your dedication to yourself so don't like this write it down make your dedication to yourself and be aware that you are the one having responsible for your health your weight loss and your general health and happiness if you are stressing yourself out the teatox or your that or whatever it may be therefore realize that stress the whole reason for what you're doing exactly what are body to be better at detoxifying we want to try and purify bad things out of our body then stress is going to be one of the many things that actually kind of acts like toxicity in it so when we receive really stressed out and we include a lot of the stress hormone cortisol it makes our intestinal Wellness less effective and less productive and makes our immune system much less efficient our energy levels will be mood and our ability to detox and detoxify are actually going to suffer if you are wanting to improve your body's ability to cleansing.
then making an effort to relieve stress is really really important so just producing some time to have some down time or watch a relaxing video a meditation maybe carry out some yoga give you a chance to calm down to breathe sincerely to maybe be more aware about your surroundings and just walk outside or get some oxygen all of those things are going to help and you just need to make a conscious efforts to recognize what stresses you out when you're getting the virtually all stressed out and try to avoid the scenario stressed out you're kind of busting the purpose before.
I have gone to fasting and cleansing I wish to make one more know about each of our physical body so this you are about drive and you ought to realize the exercise is one of many ways that the body detoxifies by itself so getting exercise obtaining your body sweating this is gonna be really important for cleanse and detoxifying to realize is that not getting physical activity self is usually pretty stressful on the body all of us are talking about wanting to relieve stress wishing to mm our bodies ability to cleansing extra is a really important factor one of my favorite chips is the fact if you can't make more time for physical activity.
than fun approaches to make your daily activities more physical or more active like taking the stairs instead of the elevator have you ever been extremely cool and then stuck here really cold hand into extremely hot maybe boiling water as you haven't tried that but you can imagine it's probably not incredibly pleasant so this tip is about avoiding extreme if you're eating at the average diet of process sugar alcohol and caffeine and then all of a sudden you go to fasting no food or simply you're doing some kind of cleansing Elixir or something like that stream change to make when that extreme change might not exactly necessarily hurt you.
it's probably not going to be extremely pleasant recommend small sensible realistic changes so rather than making something strange that you're going to make an extreme change back in your old food when you get done with it we will make that we're going to include for the Long Haul so drinking the lemon water is a really good example eating more fruit and vegetables is a really good example understand that you don't have to do something really seriously extreme in order to have extreme benefits and your health and if you give you a body more simple changes that are not going to be this abrupt real extreme then not only is it going to be easier to maintain those new habits that you've made but they're as well going to be more pleasant general.
but let's say that you are dedicated to doing a fast or carrying out a cleanse or doing some thing kind of extreme the tip I would suggest number one is to really become knowledgeable about this fast or this cleanse and do as much analysis as you can to really be prepared planning so you're not going to reading one post that someone says to eat this and go and eat that I'm going to actually do as much exploration on you program is you are do but other issue is to realize that it's certainly not going from eating 2000 calories a day 500 energy a day can expect to have about a quarter of the energy that you just would know so if we will do something extremely cut or caloric intake we need to be able to as well make changes in our daily life.
so have more downtime have less stressed maybe this really is a time that you're off improve a week or you're on vacation for a little while and you just have a little bit more time to veg out really cuz if you're performing a faster a cleanse you are going to need some down time and relaxation time bring a bunch of errands stressed out stressed out with the home life and then trying to perform a faster clamp on top of it I'm not trying to get the better of you from doing a you simply need to be realistic with yourself and realistic about how this diet is going to affect your life and what changes you're going to produce so that you can actually handle all those big dietary changes advantage of fasting is are gastrointestinal tract a break giving your intestinal tract a little vacation.
so all of us just want to make sure that if we will do this we're not going to help to make these extreme sudden alterations we're going to he's in and he's out and I'm going to discuss that a little bit more but the idea is that quality diets can be very helpful can be very beneficial for our bodies it again that is real you are diet plan so extreme changes in her diet or going to do the job little bit more preparation a little bit more planning then something like only eating more drinking water so expanding on the thought of avoiding these extreme changes from eating one way to yet another way concept I want to introduce you to is easing in and out of your fast or cleanse easing out and in process gives your body chance to sit in whatever changes you're producing.
so for instance when I did the master cleanse We tried to get really healthier for the couple of weeks prior to it and then I put in three days eating all raw veggies mostly soup easy to digest 3 times doing just vegetable drinks and then 10 days on my get better at and then 3 days in the juices 3 days on the raw food so you get this idea that you're kind of easing your body in so that your body system can adjust and kind of acclimated and you can read a lot more about easing into eating out I actually read about it on the internet and I really there's a book on the expert cleanse that I read too so again back to training ourselves on whatever program we're going to do remember that doing a cleanse or doing a quickly is not Quick Fix.
thus if you're just going to do this kind of cleanser fast and then resume eating junk then include your priorities out of balance that would actually be better for your body to make some good sustainable you're going to have for the laundry go on this excessive little while and then go back to consuming the same food you're feeding on before enter video I'm going to discuss different protein powder products and meal replacement weight loss powders that are on the market what to look for in many important what to avoid inside your protein powder and then another video I'm going to take you into my phone and have absolutely you some healthy green smoothie and green drink recipes thank you so much for seeing video I really hope that it was useful to you and I hope that you will give it a thumbs up. If you found it useful be sure to choose a commitment whatever it is you are going to do maybe your dedication is just a drink more water if that is it then.
so be it okay so you're going to make this very little commitment for yourself write it down leave it in the comment section listed below so that we can all kind of get going through this together understand that weight loss and getting healthy will not come from some product it comes from you and you obtaining the commitment to yourself plus the confidence in yourself to know that you can do this kind of that's really comes in handy this is your confidence your commitment to you be sure to keep a comment and I look forward to seeing you again the very next time for more information about cleansing boxing check out my video detox and detox tips simple guidelines on Trish's good food eating out my video what to eat congratulations you've chosen to improve your health improve your enjoyment but maybe you're looking for some ideas check out my video 10 straightforward ways to improve your health what are the worst most bad habits out there that are weakening our house undermining our delight check out my interview with.