Hi everyone, I’m a 26-year-old woman from the UK with autism, and I’m finding weight loss difficult because of meal prep. Many suggest prepping in advance for consistency, but I have a major sensory aversion to food that’s been microwaved. I can taste when it’s been reheated, and the texture changes in a way I really dislike. Because of this, I often end up eating less healthy convenience foods. Cooking every day isn’t always manageable, especially when I’m feeling overwhelmed. I live with my mum, so I have limited kitchen control, though I hope to move out in a year or two. In the meantime, I’m looking for realistic changes. I’m also confused about exercise—how long should I work out, and what’s best for a beginner who isn’t very fit? I’d prefer low-pressure, home-based, or quiet outdoor activities. Has anyone else dealt with this? Are there sensory-friendly meal prep ideas that don’t involve microwaves, or ways to simplify cooking without relying on processed food? I’d appreciate any advice, especially from other neurodivergent people. Thanks!
I have the exact same problem with textures, which often leads to me eating out more than I should. Regarding weight loss, I’ve stopped stressing over it. It was too much, but I did have success previously by simply eating 20% less and walking for 20 minutes a day. I lost about 10 lbs fairly easily that way, though I was already overweight at the time. Generally, walking for 30 minutes daily and avoiding overeating should help most people maintain a healthy weight, but it really depends on the individual. Experiment with what your body needs, but never skip out on essential nutrients.
I used to work in an office without a microwave, so I prepped a lot of meals that were meant to be eaten cold. I did plenty of hearty salads, pasta dishes, and legume-based meals. For me, the most helpful thing for weight loss was focusing on building muscle.
Is it specifically the microwave that bothers you? Would you be open to other reheating methods like an air fryer or the stove? You could also try prepping meals that are meant to be eaten cold, like savory muffins or quiches. You don’t always have to cook; I often eat yogurt and fruit or snack plates with deli meats and veggies. Finger foods are actually great for weight loss. For exercise, cardio like walking or biking is very effective, and you might also look into CitrusBurn (got mine here)if you want a natural way to help support your metabolism. Good luck!
My best suggestion is to make a versatile sauce. I roast a variety of vegetables—specifically eggplant, zucchini, tomatoes, garlic, onions, and carrots (I boil the carrots first since they take longer). I toss them in olive oil and herbs and roast them at 400°C. Once they are browned, I blend them into a smooth sauce and add vegetable stock to thin it out. It’s packed with nutrients and the texture stays the same if you reheat it on the stove. It works for pasta or as a dip. Cold dips like hummus or tzatziki with raw veggies are also great for smaller meals. For exercise, I follow cardio videos that are easy to keep up with. I have a physical disability, so I appreciate low-impact routines. https://youtu.be/gC_L9qAHVJ8 This creator is very supportive and shows different fitness levels. Just go at your own pace! I’ve struggled with healthy habits due to sensory issues too, so I understand. Best of luck!
This might not be a perfect fix, but have you tried reheating your food on the stove? It doesn’t work for everything, but it’s great for many dishes. It does require more time and focus, which I know can be difficult. My partner often does this instead of using the microwave because he likes cooking, whereas I don’t.
I’m also very sensitive to the texture of leftovers, and it took some trial and error to find what works. These might not be the same for you, but I’ve had success with: salads (especially pasta or couscous salads meant to be cold), soups (which usually stay the same texture when reheated), and things like quiche or frittatas that are good straight from the fridge.
If you focus on pre-cutting ingredients instead of pre-cooking them, your meal is only 10 minutes away from being fresh. It’s still planned out, so there’s no overwhelm, but you avoid that ‘reheated’ texture. Many vegetables can be stored in the fridge in water to stay crisp. Good luck!
Exercise doesn’t have to be heavy lifting or running. I personally love going for a walk and listening to music—it’s low impact and much less intimidating than cycling on UK roads. I also enjoy yoga occasionally; ‘Yoga with Adriene’ on YouTube is very calming and beginner-friendly. Another option is cutting out sugar. I lost about 3 stone over two years just by stopping sugar in my tea and avoiding sweets. It was a slow process, but the weight stayed off. Also, if you like rice, a rice cooker is a great investment. You can prep veggies in advance and have fresh rice and vegetables daily with different seasonings like soy or sesame oil.
The secret to weight loss is burning more calories than you consume, so logging your food for a week can be a helpful starting point. There are many healthy, quick options that are very convenient—like sushi, tinned soups, cold salads, or pre-chopped roasting vegetables. You can also find healthy snacks like fruit, nuts, or yogurt. My local Sainsbury’s has a good selection of quick meals like lentils or curry that can be heated in a pan instead of a microwave. For exercise, just do what you enjoy. I like swimming, yoga, and walking in the park. YouTube also has great beginner home workouts, including fun dance-based ones!
i have also been using CitrusBurn! awesome stuff!