5 Tips to Navigate Diet Culture and Body Image this Summer

Summer is here and the warmer weather is a favorite for many as our schedules loosen, vacations are taken, and we’re able to spend more time in the sunshine. 

While some people can’t wait to break out their swimsuits, tank tops, and shorts, others dread it as negative body image can heighten in this season. 

Has the pressure of a perfect beach body ever ruined a vacation or caused you to sit on the sidelines, missing summer opportunities like a BBQ with friends or a day at the lake?

We’re going to break down why the perfect beach body is not worth chasing and 5 tips to navigate diet culture and bad body image so that YOU can enjoy your summer without your body image getting in the way! 

What Is the Perfect Beach Body?

A summer body, bikini body... whatever you want to call it… we’ve all heard the talk about “losing the winter pounds” and “shaping up for swimsuit season.”

Advertisements and commercials run rampant, insinuating that our bodies need to look “acceptable” before we hit the pool. This is very harmful. 

What most people don’t know is that the $72 billion dieting industry has been pushing this “perfect beach body” ideal as a marketing tactic for years. 

• The term “bikini body” was originally created in the 1960s for the tagline of a startup weight loss company called, Slenderella. 

• Magazines and newspapers relied on fabricated images of “bikini bodies” to easily target women and gain their attention. 

• “Bikini body” content was intentionally placed on magazine covers in the summer months for the purpose of generating a fast increase in product sales.

The dieting industry is money driven and substantially contributes to the widespread presence of disordered eating, eating disorders, chronic dieting, and body image issues in our society. 

Don’t take the bait from diet culture, the perfect beach body does NOT exist. Your body is already worthy of a positive summer, just as it is! 

Dealing with Summer Clothes

Even though we’ve uncovered the lie behind the perfect beach body that diet culture pushes, navigating summer clothes and body image can still be a challenge. 

I’m worried that my shorts won’t fit me because my body has changed since last summer.

My cellulite is noticeable if I wear a swimsuit; I’d rather not go to the pool party. 

I wish I could wear a tank top, but my arms are too flabby and I should cover them. 

If we develop a narrow view of what we don’t like about our body, we fall into a trap of body shame, comparison, and judgement. 

It’s important to practice ways to get “unstuck” so that we can move forward and spend our summer without our bodies holding us back. 

5 Tips to Navigate Diet Culture and Bad Body Image this Summer

1. Wear Summer Clothes that Fit

Wearing swimsuits, shorts, and tank tops that fit your here-and-now body significantly helps with easing negative body image thoughts. 

Your body deserves to feel comfortable and breathable. 

You don’t want your mind to be distracted by clothes that are too tight or don’t fit quite right. This only causes you to think about your body more, meaning it’s time to toss them, donate them, or sell them, and move on to new clothes.

Thrift stores are a wonderful budget friendly option for switching out clothes and finding items that you feel good in.

Take a trusted friend or a family member shopping with you. Without looking in the mirror or too much at the size, choose what suits your style and your comfort level. 

Planning to have a few basic pieces in your wardrobe that you can rely on makes a difference! 

2. Recognize Body Diversity Around You

It’s tempting to assume that everyone else has the perfect beach body except you. Remember, that doesn’t exist!

Our minds can play tricks on us and we can find ourselves feeling so alone, like we’re the only ones with a “flawed body.” Not true at all. 

ALL bodies are good bodies and ALL bodies are summer bodies.

Start noticing the people of all shapes and sizes around you, enjoying themselves by hanging at the pool, laying on the beach, walking in the park, or riding bikes! 

Your body shape and size does not determine how enjoyable your summer can be!

3. Take Small Steps if You Need To

If you don’t want to wear a certain type of clothing, you don’t have to! But if you do want to challenge yourself, taking it slow is OK.

Only you know what will help you reach your goals and what works best for you. These are examples of small actions you might take:

• Wear a flannel or light sweater tied around your waist if you’d like to wear shorts, but find it intimidating. This can offer a sense of comfort while still exposing yourself to a challenging piece of clothing.

• If you’re up for wearing a swimsuit, but it’s still anxiety provoking, opt for a cover up, a swim t-shirt, or swim shorts while you're out of the water. Be proud of yourself for even wearing the swimsuit! 

• Practice wearing clothes that you’re fearful of in settings that you feel comfortable in. Try hanging around your house in a tank top or wearing it on a walk around your neighborhood. 

Your body is worthy of wearing any type of clothing! Sometimes it just takes some getting used to before a piece of summer clothing feels easier to wear.

4. Focus on Your Values

It’s helpful to think about what you value more than how your body looks, and then implement it! 

Worrying about your physical appearance takes away from relationships, experiences, conversations, and connections you have the opportunity to make this summer.

Investing in what’s going on around you will help you dig into what truly matters. Is it your family and friends? Being out in nature? Making memories? Discovering new places?

The people that love you and care about you want to be with YOU, not your body. 

Scrutinizing how your thighs look in your shorts or what your stomach looks like in your swimsuit will only cause you to miss out on what’s important to you.

5. Work Towards Body Acceptance

Making the effort to accept your body at this moment, without working to change it, is such a relief. 

Detaching any thoughts and judgements you have, so that you can appreciate your body regardless of its size, makes room for unconditional body respect. 

You don’t have to love your body, but you can treat it kindly and allow it to just BE, separating your worth from your appearance.

Accepting your body as is allows you to let go of the perfect beach body and put your energy towards a memorable summer!

Do You Need Help Breaking Free from Diet Culture and Bad Body Image? 

My job as an eating disorder counselor is to walk with you through any worries you’re experiencing about summer and your body image. Send me a message, I’d love to be able to support you!