从生活习惯入手，养成易瘦体质Start with daily habits
先把睡觉、喝水、吃饭的节奏稳住。身体知道每天都有供应了，才肯把多余的放出去。Sleep, water and regular meals first. Once the body knows supply is steady every day, it’s willing to let the extra go.
方法The method
没有不能吃的，只有怎么安排Nothing is off limits. It just needs arranging.
四个原则，一个餐盘，五步走。还有，咱们和你以前试过的那些方法，到底哪里不一样。Four principles, one plate, five steps. And where this differs from everything you’ve tried before.
四个原则Principles
一
没有禁止Nothing forbidden
想吃的不用戒。放对时间，配够蔬菜和蛋白，量把握住，就可以吃。You don’t have to give anything up. Put it at the right time, add enough vegetables and protein, keep the portion in hand, and you can have it.
二
一次爬一座山One mountain at a time
一次只改一件事。先把水喝够，稳了，再改下一件。前三个月只调吃，运动先不加。Change one thing at a time. Water first, and once it holds, the next thing. For the first three months we only change food. Exercise waits.
三
润物细无声Quietly, like rain into soil
不喊口号，不打鸡血。每天比昨天好 5% 就行，三个月后回头看，身体自己会告诉你。No slogans, no pep talks. Five percent better than yesterday is enough. Look back in three months and your body will tell you.
四
给行为打分，不给体重打分Score the habits, not the weight
水、三餐、睡觉、称重、排便，今天做到了几项？体重每天称，但只看 7 天的趋势，跳一下很正常。Water, meals, sleep, weigh-in, bowel movement. How many did you manage today? You weigh in daily, but we only read the 7-day trend. A jump is normal.
½ 蔬菜 · 深色叶菜 ≥ 一半½ vegetables · dark greens ≥ half¼ 蛋白¼ protein¼ 原型主食¼ whole staple
先吃蔬菜 → 再吃蛋白 → 最后主食 · 八分饱停Vegetables → protein → staple · stop at 80% full
怎么开始How it works
怎么开始How it works
从一份问卷，到每一天From one questionnaire to every single day
咨询问卷Questionnaire
五个部分，加一次通话。我先了解你平时怎么吃、几点睡、压力大不大，还有以前试过什么。Five parts and one call. I start with how you eat, when you sleep, how much pressure you’re under, and what you’ve tried before.
5 天观察5-day observation
照常吃，每餐拍一张给我就行，零食饮料也拍。什么都先不改，不评判，先看清你真实的习惯。Eat as you normally do and send me a photo of every meal, snacks and drinks too. We change nothing yet and I don’t judge. I just want to see your real habits.
结构方案Structure plan
早餐先固定下来，再给你蛋白、蔬菜、主食各一个池子，在里面换着吃。一周吃什么清清楚楚，不用动脑。We fix your breakfast first, then I give you a pool each for protein, vegetables and staples to rotate through. You’ll know what the week looks like without having to think about it.
每日陪伴Every day, with you
早上 7 点打卡，每一餐拍给我，我都看，基本几分钟就回你。Check in at 07:00, send me every plate, I look at each one and usually reply within minutes.
阶段与月回访Stages and monthly review
先规律，再看懂，最后身心。结束后我每个月还会来问问你，瘦下来的才守得住。Rhythm first, then understanding, then body and mind. After that I still check in every month, so what you’ve lost stays off.
我每天做的四件事The four things I do every day
一整天，其实就是这四件事A whole day, really, is just these four things
一日三餐，吃饱吃瘦Three meals a day, full and still losing
半盘蔬菜，一掌蛋白，一拳主食。先吃菜，再吃肉，最后主食，八分饱就停。咱们是吃瘦的，不是饿瘦的。Half a plate of vegetables, a palm of protein, a fist of staple. Vegetables first, then protein, staple last, and stop at 80% full. We lose it by eating, not by going hungry.
陪你发现减脂「卡点」Find where you’re stuck
秤不动了，先别慌。先看睡眠、吃没吃咸、情绪，还有是不是快来例假了。卡点找到了，办法就有了。When the scale stops, don’t panic. We look at sleep, salt, mood, and whether your period is on its way. Find the sticking point and the fix follows.
了解减脂底层逻辑Explain what your body is doing
我会先把身体的道理讲明白，再看数字。懂了为什么涨，就不会被一个数字吓到。I explain the why before we look at the number. Once you know why it went up, the number stops scaring you.
不同在哪Different
我们的不同How this is different
不是一张食谱，是一个人Not a meal plan. A person.
大多数减脂方案，在你最需要的那一刻是缺席的。晚上十点想吃炸鸡的时候，没有人在。我在。Most programs go quiet at the exact moment you need them. Ten at night, craving fried chicken, nobody there. I’m there.
常见的减脂方式The usual wayIris陪你
想吃的东西What you crave「不可以」“Not allowed”「可以，咱们来安排」“Yes. Let’s arrange it”
回复Replies每周一次，或者没有Weekly, or never中位 39 秒，是我的声音Median 39 seconds, in my voice
看什么What gets judged体重秤上的数字The number on the scale水、三餐、睡觉、称重、排便，看的是行为Water, meals, sleep, weigh-in, bowel movement. The habits
每一餐Every meal「医院无法餐餐跟踪」“The hospital can’t follow every meal”每一盘都看，✓ ½ ✗Every plate reviewed, ✓ ½ ✗
吃多了之后After overeating愧疚，然后放弃Guilt, then giving up「及时回来，有我呢」“Come back. I’m here”
饿Hunger忍Endure it吃饱、吃对、慢慢瘦Eat enough, eat right, lose it slowly
谁陪你Who’s with you一个 AppAn app一个真实的人，和她的姐妹们A real person, and her sisterhood
常见问题Asked most
我最常被问到的What I’m asked most
为什么我吃很少还是不瘦？Why am I eating so little and still not losing?
亲爱的，你说的吃很少，和营养师说的吃很少，常常不是一回事。先别怀疑自己，咱们一件一件理：是不是以前节食伤过代谢；是不是吃了小身材大能量的东西；蛋白够不够，吃太少掉的是肌肉，消耗反而低了；压力一大，身体会帮你把肉留着；排便顺不顺。你先把两天的三餐拍给我，我帮你找是哪一个。What you call eating very little and what a dietitian calls eating very little are often not the same thing. Don’t doubt yourself yet. Let’s go through it one piece at a time: past dieting may have hurt your metabolism, small foods can carry a lot of energy, too little protein and too little food cost you muscle so you burn less, under stress the body holds on to fat, and the gut may be sluggish. Send me two days of plates and I’ll help you find which one it is.
为什么体重突然涨了？Why did my weight suddenly jump?
先别慌，正常的。一晚上涨一公斤，涨的不是脂肪，是水：快来例假了，前一天菜吃咸了，碳水多了，练完身体储水，便秘，熬夜。今天多喝点水，绿叶菜吃够，早点睡，一两天就下去了。体重只看 7 天的趋势，不看一天。Don’t panic, it’s normal. A kilo overnight isn’t fat, it’s water: your period is coming, yesterday was salty, more carbs than usual, water held after a workout, constipation, a late night. Today drink more water, eat your greens and sleep early, and it comes off in a day or two. We read the 7-day trend, never a single day.
我晚上特别想吃东西怎么办？I get strong cravings at night. What do I do?
晚上想吃东西，很多时候不是意志力差。先看今天的晚餐，是不是碳水太多、蔬菜和肉不够；白天水喝够没有，渴也会像馋；压力一大，嘴巴就想动一下。先喝一杯温水。离睡觉还久，就吃个鸡蛋或一小杯无糖酸奶；快睡了就直接去睡。不要饿着入睡，也别撑着入睡。Wanting food at night is rarely about willpower. Look at tonight’s dinner first: too many carbs, not enough vegetables and protein? Did you drink enough today? Thirst feels like a craving. And when stress is high, the mouth wants something to do. Have a glass of warm water first. If bedtime is still far off, have an egg or a small plain yogurt. If it’s close, just go to sleep. Don’t go to bed hungry, and don’t go to bed stuffed.
外卖怎么选？How do I choose delivery food?
外卖可以点的，关键是点什么、吃多少。别选商家套餐，大多蔬菜太少。自己点：一份蔬菜，一份做法简单的瘦肉或鱼，一份白米饭，备注少油少盐。先吃菜，一盘蔬菜一个人吃完没问题；肉吃一掌，饭一拳。拍给我，我告诉你各吃多少。Takeout is fine. What matters is what you order and how much you eat. Skip the set meals, most have too few vegetables. Order your own: one vegetable dish, one simply cooked lean meat or fish, one plain rice, and ask for less oil and salt. Vegetables first, a whole plate is fine for one person, then a palm of meat and a fist of rice. Send me a photo and I’ll tell you how much of each.
减脂食物太寡淡了，难道一辈子不能吃好吃的？Diet food is so bland. Do I give up good food for life?
不会的，咱们是吃瘦的，不是饿瘦的。什么都能吃，只是放对时间、配够蔬菜和蛋白、量把握住。很多超加工的东西是「食品」不是「食物」，身体不认识。天然食物本身不寡淡，是你的味蕾被调重了。肠道菌群调过来了，口味自己会变，现在觉得好吃的，到时候未必还想吃。No. We lose it by eating, not by going hungry. You can eat anything, placed at the right time, with enough vegetables and protein, in a sensible amount. A lot of ultra-processed stuff is a product, not food, and your body doesn’t recognise it. Natural food isn’t bland, your palate has just been turned up. Once your gut settles, your taste changes on its own, and some of what you love now you may not even want.
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?
没有白费，一顿大餐毁不掉一周。秤上多的那一公斤是水，不是脂肪。重要的是接下来两天：三餐照常吃，别饿着补，多点绿叶菜，多喝水，少盐，早点睡。及时回来，比什么都重要。有我呢。Nothing is wasted. One big meal doesn’t undo a week. The kilo on the scale is water, not fat. What matters is the next two days: eat your three meals as usual, don’t starve to make up for it, more greens, more water, less salt, an early night. Coming back quickly is what counts. I’m here.
