道理你都懂。缺的是一个懂你生活的人，每天陪你一餐一餐，把「知道」变成「做到」。You know the theory. What you need is someone who knows your life and is there at every meal, until knowing becomes doing.
一分钟一道，都是在我厨房里拍的。点一下就能看。One dish a minute, all filmed in my kitchen. Tap one to watch.
会员的原话，和我当时说的。Their words, and what I said back.
我不先看体重。我先问你今天过得怎么样、睡得好不好。I don’t start with your weight. I start by asking how your day went and how you slept.
三位姐妹，三种卡点。名字换过了，数字没有。Three sisters, three different sticking points. Names changed, numbers not.
职场女性·体检发现血脂异常·家庭事务多Working woman · blood lipids flagged at a check-up · busy family life
「原来不是不能吃，是先喝够水、把想吃的放对位置。」“It was never that I couldn’t eat. I just had to drink enough water first and put what I wanted in the right meal.”
忙碌上班族·外卖多·反复减肥反而变重Busy professional · lots of takeout · dieting that only added weight
「以前吃得太少，这次是吃规律了反而瘦了。」“Before, I ate too little. This time I ate regularly and actually lost weight.”
基数较大·年底工作很忙·爱旅行Higher starting weight · hectic year-end · loves to travel
「以前吃饱了还在吃，现在知道“够了”是什么感觉。」“I used to keep eating after I was full. Now I know what ‘enough’ feels like.”
群里和微信里跟我说的，只去掉了名字。点一条可以展开。Said to me in the groups and on WeChat, names taken out. Tap one to read it all.
「还好有你陪伴，一个人坚持不了。」“Thank goodness you were with me. I couldn’t have kept going on my own.”
「Iris，你有一种魔力，不单单帮助大家改善身体环境，还教会我们化解焦虑，坦然接受不如意的事。我现在是越来越爱自己了。」“Iris, you have a kind of magic. You don’t just help us fix our bodies, you teach us how to let go of anxiety and accept what doesn’t go our way. I love myself more and more.”
「在你帮我一年的调理下，我的指标已经完全正常了，从80减到了73，穿紧的衣服裤子全部松了。因为指标良好，我怀孕啦。」“After a year of you looking after me my markers are completely normal, I went from 80 kg to 73 kg, and every tight pair of trousers is loose. And because the markers were good, I’m pregnant.”
「以前总以为我多囊太难瘦了，现在一个月8斤！自己都不敢信，还没运动，姨妈期痘痘都没爆过。」“I always thought PCOS made it impossible for me to slim down. Now it’s 4 kg in a month. I can hardly believe it, no exercise yet, and not a single breakout before my period.”
「我上一年最胖135斤，怎么可以想象今天是119.9斤，而且吃的一点都不困难。以前从来不会吃的食物，原来也那么好吃。」“Last year I was 67.5 kg at my heaviest. Who’d have imagined 60 kg today, and eating was never hard. Foods I’d never have touched turned out to be delicious.”
「这一次可能是我减肥以来心态最平的了。不心急的时候就掉秤了，6斤，4厘米。」“This is the calmest I’ve ever been while losing weight. The moment I stopped rushing, the scale moved. 3 kg and 4 cm.”
「排便这个老大难问题解决了，真的太好了。肉眼可见的人变轻薄了。」“The constipation nothing ever fixed is fixed. You can see it with your own eyes, I’m lighter.”
「我是感觉浑身像缩水了一样，衣服小一号都不止。之前衣服紧的都给孩子了，又偷偷扯回来啦。」“I feel like my whole body shrank, more than one size. The clothes I’d handed down to my daughter, I’ve quietly taken back.”
不用先下决心减多少斤。先改一件小事，看看身体怎么回应你。No need to decide how much to lose yet. Change one small thing and see how your body answers.
便秘多半是水、蔬菜和久坐。先把水喝够，排便时间固定下来，坐一小时起来动 5 分钟。一天改一点就好。Constipation is mostly water, vegetables and sitting. Drink enough, keep a fixed bathroom time, get up for 5 minutes every hour. One small change a day.
问问 Iris 怎么开始Ask Iris how to start
每餐拍一张发我。先不改、不评判，顺便看看咱们合不合拍。第五天你拿到一份缺口建议，明早第一餐就能换一样东西。Photo each meal to me. Change nothing, no judging, and we see whether we get on. On day 5 you get your gap note, with one swap for tomorrow’s first meal.
问问 Iris 适不适合你Ask Iris if it’s for you从你们最常问的问题开始，用我平时回消息的口气。Starting with what you ask me most, in the voice I use when I reply.
这句话我几乎每一期都听到：「Iris，我真的吃很少，为什么还是不瘦？」先别急着怀疑自己，我们一件一件来理。I hear this almost every round: “Iris, I really don’t eat much, so why am I still not losing?” Before you start doubting yourself, let’s go through it one thing at a time.
早上一上秤，比昨天多了 1 kg，整个人都不好了。这个场景我太熟悉了。先深呼吸，我们把它拆开看。You step on the scale, it’s 1 kg up from yesterday, and the whole day turns grey. I know this one well. Breathe first, then let’s take it apart together.
很多姐妹问我要食谱，我反而更愿意先教你一个盘子。食谱是理想状态，盘子是你每天都在用的东西。A lot of you ask me for a meal plan. I’d rather teach you a plate first. A plan is the ideal, a plate is what you actually use every day.
中国注册营养师，专攻体态正位和塑形的瑜伽老师。12 年，一百多位女性，一餐一餐陪过来。减脂不是和身体较劲，是跟它好好沟通。China Registered Dietitian, and a yoga teacher in posture and shaping. Twelve years, more than a hundred women, one meal at a time. Fat loss isn’t a fight with your body. It’s a conversation.
先填一份问卷，10 分钟。我看完约你聊。或者直接加我微信，说句你好就行。Start with the questionnaire, ten minutes. I’ll read it and we’ll talk. Or add me on WeChat and just say hi.
