从生活习惯入手，养成易瘦体质Start with daily habits; build a body that stays lean
先把睡眠、饮水、进餐节奏稳住。身体觉得安全了，才愿意放下脂肪。不靠意志力，靠习惯的顺势。Steady sleep, water and meal rhythm first. A body that feels safe is willing to let fat go. Habits do the work, not willpower.
SEE YOURSELF · 吃瘦减脂See yourself · eat-slim
不和身体较劲。
吃饱、吃对、慢慢瘦。Stop fighting your body.
Eat well. Eat right.
Get lighter, gently.
身体从来不是敌人——它只是在用体重、食欲和疲惫说话。Iris 陪你听懂它，一餐一餐地，把你和食物的关系温柔地重新建立起来。Your body was never the enemy — it's just talking, through weight, appetite and tiredness. Iris helps you hear it, one meal at a time, and gently rebuild how you live with food.
你说过的话The things you say
这些话，Iris 每天都在听Iris hears these words every day
来找她的女性，几乎都说过其中一句。每一句，她都答得上来。Almost every woman who comes to her has said one of these. And she has an answer for every one.
「我明明已经吃得很少了，为什么还是不瘦？」"I'm already eating so little. Why am I not losing?"
Iris：吃得少，不等于吃得对。有时候是身体在省电，有时候是食物在骗你。我们先看清是哪一个。Eating little isn't the same as eating right. Sometimes the body is saving power; sometimes the food is lying to you. First, we find out which.
「今天又涨了。我对自己好失望。」"It's up again today. I'm so disappointed in myself."
Iris：先别急着失望。昨天的菜咸不咸？睡得晚不晚？例假快到了吗？体重会说话，但它常常说的不是脂肪。Don't rush to be disappointed. Was yesterday's food salty? Did you sleep late? Is your period near? The scale talks — but it's often not talking about fat.
「一到晚上就特别想吃东西，忍不住。」"At night the cravings come, and I can't hold them back."
Iris：晚上的嘴馋，多半是白天欠的债——蛋白质不够、水不够、晚餐没选好。把白天补齐，晚上自然就安静了。Night cravings are usually a debt from the daytime — not enough protein, not enough water, the wrong dinner. Fill the day properly and the evening quiets down on its own.
「周末吃了一顿大餐，一星期是不是白努力了？」"One big weekend meal — did I just waste the whole week?"
Iris：一顿饭决定不了什么，接下来的两天才决定。及时回来，比什么都重要。One meal decides nothing. The next two days decide everything. Coming back promptly matters more than anything.
「减肥的日子，总觉得自己好委屈。」"Every diet I've been on, I just end up feeling deprived."
Iris：因为一直有人在对你说「不可以」。在这里没有不能吃的，只有怎么安排。委屈不该是变瘦的代价。Because someone has always been telling you "no." Here, nothing is forbidden — only arranged. Feeling deprived was never meant to be the price of getting lighter.
三个月后，她们说的最多的一句话是——
「我停下来的时候，不再觉得委屈了。」Three months in, the sentence they say most is —
"When I stop eating now, I don't feel deprived anymore."
180kg会员们一起减掉的体重lost by her members, together
12年经验 — 6 年体态管理，6 年营养管理years of experience — 6 in posture, 6 in nutrition
39s回复中位时间——你发过去，她在median reply — she's there when you send
92%有记录的会员体重下降of members with records lost weight
关于 IrisAbout
关于 IrisAbout Iris
Iris 李亦姝Iris Li
中国注册营养师，也是瑜伽和普拉提老师。带过一百多位女性，从她们的三餐、睡眠和情绪里找卡点，一件一件解开。她相信身体有自己的道理——减脂不是和身体对抗，而是听懂它。China Registered Dietitian, and a yoga and Pilates teacher. She has coached more than a hundred women, finding the sticking points inside their meals, sleep and moods and undoing them one by one. She believes the body has its reasons — fat loss isn't a fight with it, but learning to hear it.
- 中国注册营养师 · 海南医科大学China Registered Dietitian · Hainan Medical University
- 前安利中国营养培训师Former Amway China nutrition trainer
- 北京邱源瑜伽理疗 · 体态矫正瑜伽与普拉提教师Beijing Qiu Yuan yoga therapy · posture-alignment yoga and Pilates teacher
- 100+ 位女性一对一陪跑 · 14 期【吃瘦】减脂营100+ women coached one-to-one · 14 Eat-Slim camps
- 清迈姐妹疗愈营 · 每周「身体管理」专栏Chiang Mai sisterhood retreats · weekly body-management column
小红书 / 视频号 / 公众号 @陪你瘦的Iris · 微信 IrisyishuXiaohongshu / Channels / Official Account @陪你瘦的Iris · WeChat Irisyishu
她做的事Her work
她做的事What she does
她每天做的四件事The four things she does, every day
一日三餐，吃饱吃瘦Three meals a day — full, and slimmer
半盘蔬菜、一掌蛋白、一拳主食；先菜、再肉、后主食，八分饱停。吃饱是前提——饿着的人瘦不久。Half a plate of vegetables, a palm of protein, a fist of staple; vegetables, then protein, then staple, and stop at 80%. Being full is the condition — hungry people don't stay slim.
陪你找到减脂「卡点」Find the exact place you get stuck — together
不掉秤，先看睡眠、盐、情绪和周期。每个人的卡点都不一样；找到了，方法自然就出来了。Stalled scale? Sleep, salt, mood and cycle first. Everyone's sticking point is different; once it's found, the method writes itself.
讲清减脂的底层逻辑Explain why the body does what it does
体重为什么会涨，激素怎么影响食欲。先讲身体的道理，再看数字——懂了，就不再被数字吓到。Why weight rises, how hormones drive appetite. The body's reasons before the numbers — understand it, and the number stops frightening you.
方法Method
方法The method
没有不能吃的，只有怎么安排Nothing is forbidden. Everything is arranged.
一
没有禁止Nothing forbidden
想吃的不是删掉，而是换个时间、配够蔬菜蛋白、控制量。What you want isn't removed — it's moved to a better time, paired well, and portioned.
二
一次爬一座山One mountain at a time
这周只改一件事。改稳了，再改下一件。Change one thing this week. When it holds, change the next.
三
润物细无声Quietly, like rain into soil
不喊口号，不打鸡血。每天进步 5%，三个月后回头看。No slogans, no hype. Five percent better each day, and look back after three months.
四
给行为打分，不给体重打分Score the behaviour, never the weight
水、餐、睡、称重、排便——今天做到了几项。体重只看趋势。Water, meals, sleep, weigh-in, bowel — how many did you do today. Weight is only ever a trend line.
先吃蔬菜 → 再吃蛋白 → 最后主食 · 八分饱停Vegetables → protein → staple · stop at 80% full
她的一天Her day
陪伴长什么样What "with you" looks like
和 Iris 的一天A day with Iris
这不是提醒清单，是她真实的工作节奏。每个时间点背后，都有身体的道理。Not a reminder list — her real working rhythm. Every time of day has a reason in the body.
- 07:00
空腹称重 · 打卡Fasted weigh-in · check-in
睡了几点到几点、精力几分、昨天有没有排便。三行字，她就知道你今天从哪里开始。When you slept, how your energy feels, whether yesterday's bowel movement came. Three lines, and she knows where your day starts.
- 08:00
早餐点评 ✓ ½Breakfast reviewed ✓ ½
拍一张，几分钟内回你：哪些吃完，哪些留一半，缺的营养素午餐补。Send a photo; within minutes she tells you what to finish, what to halve, and which missing nutrient lunch should carry.
- 10:30
喝水Water
这个时间的嘴馋，多半是渴。先喝一杯，等二十分钟，再决定要不要吃。The craving at this hour is usually thirst. Drink a glass, wait twenty minutes, then decide whether you're actually hungry.
- 12:00
午餐点评Lunch reviewed
先菜、再蛋白、后主食。如果哪一样多了，晚餐就把它减掉——不用补偿，只是平衡。Vegetables, then protein, then staple. If something ran over, it simply comes off dinner — not punishment, just balance.
- 14:00
喝水Water
下午的第二杯。到这里还没喝够的话，20:00 前分两次补上就好。The afternoon's second glass. If you're still behind here, two more before 20:00 closes the gap.
- 17:00
安排晚餐Plan dinner
别等到饿了才决定吃什么。早点点外卖，或者想好今晚的一菜一肉一饭。Don't wait until you're starving to decide. Order early, or settle tonight's vegetable, protein and rice now.
- 19:00
之后不进食 · 20:00 补水No food after · 20:00 top up water
让肠胃下班。晚上真的饿，60ml 热牛奶或十颗圣女果就够。Let the gut clock out. If you're genuinely hungry later, 60ml of warm milk or ten cherry tomatoes is enough.
- 22:00
睡觉Bed
睡够了，瘦素和胃饥饿素才平衡。今晚比昨晚早十分钟，就是进步。Only with enough sleep do leptin and ghrelin balance. Ten minutes earlier than last night counts as progress.
她的日常Her days
瑜伽、厨房、清迈的早晨Yoga, the kitchen, Chiang Mai mornings
视频位 · Iris 的一段话Video slot · Iris speaking
App
App
记下来，她就看得见Log it, and she sees it
不是健身软件，是你和 Iris 之间的那本日记——三个圆环、一次拍照、一株慢慢长大的小芽。Not a fitness app — the diary between you and Iris: three rings, one photo, and a small sprout that grows with you.
💧 水 1,600 / 2,500 ml💧 Water 1,600 / 2,500 ml
+250+500−250
还差 900 ml——上午分两次就补上了900 ml to go — two glasses this morning does it早餐 07:12Breakfast 07:12
蔬菜 40g · 蛋白 11g · ≈140 kcalveg 40g · protein 11g · ≈140 kcal✓ 鸡蛋 · 圣女果egg · cherry tomatoes · ½ 牛奶milk
今天：三个圆环，实时变化Today: three rings, live
喝一杯水记一笔；拍一张餐盘，几秒后收到 ✓ ½ ✗ 的点评。Log each glass; photograph a plate and ✓ ½ ✗ marks come back in seconds.
小芽：今天喝够了水，开花啦 ✨Sprout: water done today — it's blooming ✨
Lv.6 登顶者Lv.6 Summit · 连击 48 天48-day streak
成长：一株陪你长大的小芽Growth: a sprout that grows with you
水没喝够它会蔫，晚睡它会困，做对了会开花。等级只看坚持，从不看公斤。It droops when you're behind on water, dozes after a late night, and blooms when you're on track. Levels come from consistency — never kilograms.
午餐拍了，主食是不是有点多？Lunch photo sent — is the rice a bit much?
蔬菜很棒 ✓ 鸡肉 ✓ 米饭留一半 ½ 就刚好。晚餐主食减半，蔬菜先吃。你今天喝水到哪了？Vegetables ✓ chicken ✓ leave half the rice ½ and it's perfect. Halve tonight's staple and eat vegetables first. Where's your water at today?
1,600 了1,600 so far
好，20:00 前分两次补上就够啦Good — two more before 20:00 and you're there
Iris：她的语气，她的判断Iris: her voice, her judgement
照片发到这里，几秒内得到她风格的回复，同时记入今天。她本人随时接手。Send a photo here, get a reply in her style within seconds, logged to Today at the same time. She steps in herself whenever it matters.
"
在外面吃、还是自助，居然都没有涨体重。对 buffet 竟然如此有选择的认知。Eating out, even a buffet — and no weight gain. I never knew I could be this selective at a buffet.
D · 第 3 轮会员 · 清迈member, 3rd round · Chiang Mai"
烤肉我吃了几块就觉得够了。停下来的时候，没有以前那种觉得自己委屈的感觉。At the barbecue I ate a few pieces and felt done. When I stopped, there was none of that old feeling of being deprived.
D · 第 116 天day 116"
没有不能吃的，只有怎么安排。这句话改变了我和食物的关系。Nothing is forbidden, only arranged. That one sentence changed my relationship with food.
X · 年管理会员annual member先试试Try first
和 Iris 一起走Walking with Iris
先爬一座小山试试Climb a small mountain first
不用先下决心减多少斤。先用几天，和 Iris 一起改一件小事——看看身体怎么回应你。No need to decide how much to lose yet. Spend a few days changing one small thing with Iris — and see how your body answers.
10天days
培养不便秘的习惯Build a constipation-free habit
十天，每天一点点。身体的「出口」通了，很多事情才开始动。Ten days, a little each day. Once the body's "exit" is open, a lot of other things start to move.
- 喝够你的水量（体重 × 30ml）Drink your number (weight × 30ml)
- 每餐 200g 蔬菜，绿叶占一半200g of vegetables a meal, half leafy
- 固定一个早晨的「出口」时间A fixed morning bathroom time
Day 1先记录，不改变Record, change nothingDay 5加水加菜More water, more greensDay 10节奏成形A rhythm forms
问问 Iris 怎么开始Ask Iris how to start
5天days
看清你最需要的营养素，平时是怎么补的See how you actually feed the nutrient you need most
五天，不改变，只看清。然后 Iris 告诉你缺口在哪。Five days of watching, changing nothing. Then Iris shows you the gap.
- 每餐拍一张，发给 IrisPhotograph every meal, send to Iris
- 她用 ✓ ½ ✗ 标出每一盘She marks every plate ✓ ½ ✗
- 第五天，一份你的缺口报告Day five: your gap report
Day 1照常吃Eat as usualDay 3规律出现A pattern showsDay 5缺口在哪Where the gap is
问问 Iris 怎么开始Ask Iris how to start
然后And then
一对一陪伴，一起爬更大的山One-to-one, for the bigger mountain
30 天。8:00–20:00 随时联系，每一餐都点评，外食、聚餐、出差都有应对方式，完整 App。给准备好认真一次的人。Thirty days. Reach her 8:00–20:00, every meal reviewed, a way through eating out, banquets and travel, the full app. For when you're ready to do this properly.
- 第一周：评估 + 5 天观察Week 1: assessment + 5-day observation
- 第二周：你的结构方案Week 2: your structure plan
- 第三、四周：每餐陪伴，找卡点Weeks 3–4: every meal together, finding the sticking point
她常被问到Asked most
她最常被问到的What she's asked most
为什么我吃很少还是不瘦？Why am I eating so little and still not losing?
「吃很少」的定义各不相同；身体可能经历过代谢受损；吃了小身材大能量的食物；营养素不平衡；吃得太少导致肌肉流失、消耗反而降低；长期压力让身体进入储能模式；肠道菌群失衡。先找到是哪一个。"Very little" means different things to different people. The body may have been through metabolic damage; small-size big-calorie foods; unbalanced nutrients; eating too little causes muscle loss and a lower burn; chronic stress puts the body in storage mode; the gut microbiome may be off. First we find which one it is.
为什么体重突然涨了？Why did my weight suddenly jump?
处在生理周期；菜吃咸了；碳水超量；高强度运动后局部水肿；便秘；熬夜和精神压力让身体保水保钠。先排除疾病，再一条条看。Your cycle; salty food; a carb overshoot; local swelling after hard training; constipation; late nights and stress making the body hold water and sodium. Rule out illness first, then go down the list.
我晚上特别想吃东西怎么办？I crave food badly at night — what do I do?
晚餐没选好（碳水过多，血糖过山车）；压力和情绪；白天一直处于口渴状态；激素变化；白天蛋白质和脂肪不够、饱腹感弱。先看今天的晚餐和水。Dinner was chosen poorly (carb-heavy, a blood-sugar rollercoaster); stress and emotions; dehydrated all day; hormonal shifts; too little daytime protein and fat, so satiety is weak. Look at today's dinner and water first.
外卖怎么选？How do I choose delivery food?
看食材天然度、做法、搭配和量。不选商家套餐，大部分营养不均衡。自选一份蔬菜、一份简单烹饪的瘦肉和一份白米饭，而不是炒饭、包子、面条。Judge by how natural the ingredients are, the cooking method, the combination and the amount. Skip the set meals — most are unbalanced. Build your own: one vegetable dish, one simply-cooked lean protein, one plain rice — not fried rice, buns or noodles.
减脂食物太寡淡了，难道一辈子不能吃好吃的？Fat-loss food is so bland — can I never eat well again?
我们的身体匹配自然界的食物。很多超加工食物是「食品」而不是「食物」，身体代谢会很疑惑。天然食物本身并不寡淡，只是味蕾被调重了。Our physiology matches the natural world's foods. Many ultra-processed items are products, not food, and the body's metabolism is confused by them. Natural food isn't bland — the palate has just been turned up.
努力了一星期，周末吃了一顿大餐，是不是全白费了？A week of effort, then one big weekend meal — is it all wasted?
重要的是接下来两天你做了什么。自己减肥的人常常自暴自弃，狂吃一个星期才冷静下来；有陪伴的人能客观看待这一餐，理解背后的心态。减脂是长期目标，不是一顿饭的成败。及时回来比什么都重要。What matters is the next two days. Going it alone, people often spiral into a week of eating before they calm down; with someone beside you, you can see the meal objectively and understand the mood behind it. Fat loss is a long-term goal, not one meal's win or loss. Coming back promptly matters more than anything.
一起Together
Together
陪你，成为最健康的自己Your healthiest self — with someone beside you
从一次身体评估开始：23 个问题，大约十分钟。Iris 会看完再和你约一次通话。或者，先加她微信，说句你好。Start with a body assessment: 23 questions, about ten minutes. Iris reads it, then books a call with you. Or simply add her on WeChat and say hello.
填写评估问卷Fill in the assessment
微信 IrisyishuWeChat Irisyishu扫码添加，备注「评估」，Iris 本人回复。Scan to add, note "assessment" — Iris replies herself.