Autism and Weight Loss: 24 Strategies from an Advocate

Tips and tricks for healthy living from an autistic advocate

I have had issues with weight all my life. I don’t always eat right or exercise. Here are tips to stay healthy and lose weight.

Those on the spectrum might have sensory issues with food, exercise environments, or people. These sensory issues need to be taken into consideration. I am not a health professional; I am speaking from my experience.

Tip 1

Always consult your doctor about the right way to lose weight and get healthy.

Losing weight takes time. It will not happen in a day. It took me over a year to lose a hundred pounds.

Tip 2

Set goals or challenge yourself by doing something healthy every day. Go for a hike or walk, watch a happy movie, visit a garden, spend time with your pets or friends, take out the trash, or clean your house. I like to walk.

Tip 3

Whatever exercise works for you, do it. Walk, run, ride an exercise bike or a real one. Start small and give yourself a pat on the back.

Keep exercising and gradually add more. For example, exercise on your bed at first and then graduate to chair exercises. Chair exercises are very helpful to me.

When starting to walk, just walk as much as you can handle. Graduate to a half mile, then a mile, a mile and a half, and even farther. Run only if your body can handle it. You may want to get a Fitbit, which would help record your exercise.

Tip 4

It’s good to have an accountability partner. You can keep each other on track. It is better not to exercise alone. If I have a partner, I will not give up as easily.

You can share successes and failures with each other. Share food ideas.

Think about what kinds of clothes you will buy when you slim down. Share exercise videos you have tried. When my mom was alive, she was my accountability partner.

Tip 5

Another option is to join a gym. Work out with weights. Go to exercise classes. Meet new people at the gym and share experiences. I meet a lot of helpful people at the gym.

If sensory issues are a problem, create a home gym with the resources you have. For example, you can lift cans of corn in your hands. When that becomes easy, lift larger cans of tomatoes.

Tip 6

Go swimming or take a swimming class. Water provides resistance. You will begin to add muscle. I enjoy swimming as exercise.

Tip 7

Join a weight management program such as Weight Watchers, Jenny Craig, or Nutri-system. Noom is a helpful resource online. Other areas or provinces have other weight management programs.

These weight loss programs will give you a personalized eating plan or help you develop your own. Sometimes they provide food or recipes.

They can help you lose weight in a safe way. I have tried Weight Watchers, and I enjoyed being in this program.

Tip 8

Eat vegetables and fruits. They will provide many nutrients and help you lose weight while feeling full. Raw is best. I like raw carrots.

Tip 9

Eating protein with exercise helps build muscles. As you build more muscle, you will burn more calories.

Tip 10

Downsize your portions. Eating less on a balanced diet will help you lose weight in a healthy way. If you do not eat enough, your body will go into famine mode. You will lose little and be unhealthy.

When you start eating again, you are likely to gain a lot of weight or binge. This happened to me.

It is good to see a nutritionist or a dietician. They will help you accomplish your goals and eat well. My dietician gave me good information.

Tip 11

When you go out to eat, choose healthy meals. Many restaurants serve portions that are too large. Box half of it to eat later.

Some restaurants use symbols as a guide to the healthiest food; I found this to be helpful.

Tip 12

When you go grocery shopping, pay attention to nutritional labels. I look at labels when I shop in the store. This helps me make better choices.

Tip 13

Try protein drinks or smoothies. You can substitute one for a meal. I have lost weight when I substituted a meal for a smoothie or protein drink.

Make sure you watch the number of calories. Some smoothies have more calories than a meal.

Tip 14

Eat healthy soups as a meal. Eating soups has worked for me. They are delicious.

Tip 15

Avoid unhealthy snacking. Eat a cup of unbuttered popcorn, raw carrots, low-calorie chips, or 100-calorie packs.

When you are eating in front of the television, measure your snack into a cup, otherwise you may keep eating until the sack is empty.

Tip 16

It is okay to have a cheat food in your week. Maintain control other days. A nice cheat day snack I found was cauliflower crust pizza.

Tip 17

Avoid foods and drinks with added sugar. Candy and soda have a lot of sugar.

Many studies show that drinking diet soda also adds weight. If you need something special to drink, sip tea or flavored sparkling water.

Tip 18

Weigh yourself every week. It will be much better for your mental health. If you weigh yourself every day and you don’t see movement, you may get discouraged.

Tip 19

Spend time with positive friends who encourage you on your weight-loss journey. A person in your corner makes it easier to lose weight. It did for me.

Tip 20

When you change your diet, you are changing how you eat. You must also change how you think about food. Your mental health is very important.

You can’t change your body until you work on how you see yourself. To help with your mental health, see a therapist or a psychologist. They will help you understand yourself and build self-esteem. It helped me.

Tip 21

Meditation will help you stay healthy. You will relax and get your mind off any stressors.

This will help prepare you for your day or a task like losing weight. When my mind is at ease, things will go more smoothly.

Tip 22

If you want to try a weight-loss medication, consult your doctor first. These are often dangerous. Another reason to check with your doctor: some combinations of medications cause problems.

Certain prescriptions can make you gain weight. If you must take such medication to maintain your health, be aware that trying to lose weight will not be effective.

You may restart your weight loss later. If you are on certain prescriptions for a lifetime, losing weight may not be possible.