How many times have you heard the phrase “get your summer body ready” or felt pressure to change how you look before swimsuit season?
As the weather warms up, it’s common for body image thoughts to become louder. The idea that you need a different body for summer—what diet culture often calls a “summer body”—can trigger food guilt, self-criticism, and disordered behaviors around eating and exercise.
But what if your body didn’t need to change at all?
Summer often means social gatherings, photos, and fewer layers of clothing—which can increase body comparison and self-judgment. The pressure to achieve a so-called “summer body” can push people into unsustainable dieting and compulsive workouts.
The problem? Diets don’t work long-term. And even worse, they erode trust in your body and reinforce the false idea that confidence only comes in a smaller size
What if, instead of shrinking your body for summer, you expanded your mindset?
Let’s stop asking “How do I get a summer body?” and start asking, “How can I feel more at home in my body this summer?”
Diet culture loves to equate being thin with being confident. But if that were true, all thin people would feel great in their skin—and we know that’s not the case.
Confidence doesn’t come from body size. It comes from self-trust, self-respect, and internal safety.
This is something I often hear from clients. But what they usually mean is:
That’s not true confidence. That’s a temporary sense of safety rooted in external approval—not body trust.
If you’ve been stuck in a cycle of restriction, bingeing, or negative self-talk, it’s not a sign of failure—it’s a sign that your brain is trying to protect you.
When your worth feels tied to how your body looks, especially in summer, it’s understandable to want to “fix” it. But real healing begins when you change your relationship with those thoughts.
That’s where body trust and intuitive eating come in.
Confidence is a mindset of having your own back.
Imagine you’re planning a beach day. If you’re thinking, “I hate my body,” you’re more likely to restrict food, overexercise, or withdraw socially.
But if you begin to shift your thoughts—even gradually—you can start building true body confidence.
Here’s an example of laddering your thoughts:
Each step helps your nervous system feel safer—and that’s what creates real, sustainable confidence.
The key is to be patient as you work your way from your current beliefs to your goal thoughts. And remember, progress is not linear. There will be easy days and others more challenging. Celebrate every win along the way, no matter how small.
Acknowledging our wins helps keep the momentum going. We’re undoing years, maybe decades, of conditioned ways of thinking. It’s not an easy process, and you don’t have to do it alone.
When you’re ready for support on your body trust and body image journey, I invite you to schedule a free discovery call to learn about nutrition counseling. Together, we’ll redefine your concept of confidence so you can leave dieting behind and show up as your authentic self.
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Forget diets. Find freedom with food, peace with your body, and joy in your life.
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Love the positivity. Love the fact that you value every body large and small. Love the “love yourself “ philosophy.
Thank you! I’m glad this resonated with you! 🙂
This is so helpful. My problem is more mind-shaming—I seem to have had an inferiority complex since I was a kid. I think it has caused me to teach people to treat me that way, reinforcing all the wrong things since what we all need is love and support, not judgment (either my self-critic or others’ disapproval).
Hi Sue! Thanks for you comment! That’s very interesting- like a self-fulfilling prophecy. I’m sure it could work the other way around too.
This attitude with kindness and compassion towards myself is important and challenging. Have support from the right person has helped me along my path towards being happier and healthier.