Summer is fast approaching, and with it comes an onslaught of diet culture propaganda. Society often pushes the narrative that we must diet, lose weight, and “get in shape” for the summer season. 


However, it’s essential to remember that you don’t need to change your body the same to suit the season, an event, or to fit into certain clothes.



By Elizabeth Low



Here are some tips on challenging diet culture as the summer rolls in.

Practice Positive Self-Talk

Your mindset plays a crucial role in self-perception and body image. Negativity can decrease self-esteem, amplify self-criticisms, and magnify perceived flaws, especially around body image. Instead of harboring harmful thoughts about changing your body, aim for neutral or body-respecting affirmations.

Regulate Your Social Media Consumption

Diet culture messages saturate social media platforms like Instagram, TikTok, and YouTube. Choose to engage with content that promotes body acceptance and intuitive eating instead of making you feel inadequate. Anti-diet nutritionists like Abbey Sharp and Nutrition By Kylie promote a balanced lifestyle, making them ideal influencers to follow.

Embrace Intuitive Eating

Instead of restricting your food, Intuitive Eating involves reconnecting with your body’s cues, permitting yourself to eat without guilt, and nourishing your body in a way that feels good. As emphasized in Principle 8 of Intuitive Eating, respecting your body is critical regardless of your body size or diet culture’s expectations.

Choose Comfortable and Confidence-Boosting Clothes

As the weather warms, it often means a wardrobe shift for most people. Remember, clothes are designed to fit you; you aren’t required to change your body to fit clothes. Experiment with different styles and fits without feeling obligated to conform to certain summer style norms.

Make Self-Care a Priority

Stress can often lead to self-neglect. Do your best to maintain a self-care routine that includes eating enjoyable food, prioritizing sleep, and engaging in joyful movement. Participate in relaxing activities guilt-free, recognizing that rest is a part of self-care.

The transition to summer can be daunting due to the pervasive influence of diet culture. However, hopefully, with these tips in mind, it’s possible to look forward to the summer season with joy, not dread.


Redefine Wellness is a virtual coaching platform that helps clients reject diet culture and cultivate a life free of guilt and shame around food and their body using an Intuitive Eating and Health at Every Size® framework. Join us today and discover the power of intuitive eating and the anti-diet movement with Redefine Wellness. Embark on this transformative journey with us, take your first steps towards a more fulfilling life, and help others do the same. Click here to speak with our team to learn more about our programs. 

Ready to Un-diet Your Summer?

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“10 Principles of Intuitive Eating.” Intuitive Eating, 19 Dec. 2019, https://www.intuitiveeating.org/10-principles-of-intuitive-eating/. 


“Abbey Sharp.” YouTube, YouTube, https://www.youtube.com/channel/UCKLz-9xkpPNjK26PqbjHn7Q. 


“Body Image and the Power of Self-Talk: Shoreline.” Shoreline Center for Eating Disorder Treatment, 18 Apr. 2022, https://www.shorelineeatingdisorders.com/2021/09/28/body-image-and-the-power-of-self-talk-why-saying-is-believing/. 


“Nutrition by Kylie.” YouTube, YouTube, https://www.youtube.com/@NutritionByKylie.

Meet Elizabeth

This post was written by Redefine Wellness Blog Contributor, Elizabeth Low (she/her).


Elizabeth is currently finishing her sociology degree with a concentration in social interaction and a minor in psychology at San Jose State University. During her undergraduate studies she has volunteered and worked in childcare, and in the food industry. She plans to pursue a graduate degree in Clinical Nutrition or Counseling. She hopes to actively counteract social messaging that is linked to disordered eating, overexercise, and body dissatisfaction. Her interests include cooking, childcare, education, research, and writing. She plans to help individuals have a healthy relationship with food and their body image through counseling in the future.