Social media and diet culture… unfortunately, I know it all too well. As the weather warms up and swimsuit season approaches, so does the pressure to look a certain way for summer.

And to be honest, some of the messaging out there right now is SO harmful. I do my best to clear my feed of all the negativity, but sometimes it still creeps its way in.

In today’s blog, I’ll be talking about the pressures of having a summer body, and 5 tips to navigate social media and diet culture during this season.

Interested in improving your relationship with movement? Read my blog: How to Improve Your Relationship with Movement for a Happier, Healthier Summer.

How Social Media and Diet Culture Fuel Harmful “Summer Body” Messaging

Unfortunately, diet culture seems to be everywhere, all the time. But even more than ever, it’s ramping up as summer approaches in ways you might not even realize.

Here are some places you might see this messaging, and some of the current harmful messaging I’ve been seeing:

Headlines and ads saying things like “lose 10 pounds by summer!”
Social media trends filled with before-and-after photos and weight loss challenges
People praising the thin ideal by making jokes like “Me at my goal weight,” and it’s a video of them as a child (iykyk)
Family members or friends talking about “earning” food
Clothing marketing that implies only certain boy types are worthy of summer clothes

… I think you get the point, and I know you’ve probably seen some of this awful messaging in your feeds, too.

These messages can trigger:

Feelings of anxiety and body shame
A desire to start restrictive diets or intense exercise routines
The belief that you need to change your body to enjoy summer

The truth is that you don’t need to shrink yourself to show up in your life. Your body is already summer-ready (as cliche as it sounds). Let’s walk through how to recognize and resist these harmful messages so you can move through this season with confidence and self-compassion.

Recognize “Summer Body” Messaging

Navigating the messaging with social media and diet culture starts by identifying when something isn’t serving you.

If in any way at all, you’re being sold the idea that your body needs to change for summer, it’s a red flag.

Here are some more red flags to look out for:

Transformation photos
Hustle culture phrases like “no days off”
Weight loss challenges

When you see something, ask yourself: “Is this making me feel empowered and informed, or ashamed and pressured?” If it’s the second option, you have full permission to unfollow and disengage.

2. Create Your Ideal Social Media Feed

My last point brings me here: unfollow and disengage. Once you start to become aware of how certain posts make you feel, you can begin to unfollow and curate your feed to get rid of diet culture messaging as much as you can.

This can be especially hard on TikTok if you’re scrolling through your FYP since it shows you videos from individuals that you’re not following.

Here are my 3 tips to create a more positive TikTok FYP:

Scroll: Scroll past any diet culture videos as soon as they pop up. The algorithm will begin to realize you’re not interested in that type of content.
“Not Interested”: If you hold down on the video, a menu will pop up where you can click “not interested.” This again will guide the algorithm to stop showing you that type of content.
“Report”: If the content is clearly promoting disordered eating and poor body image, you can go ahead and hit the report button!

I know, this isn’t going to eliminate all of the social media and diet culture messaging out there, but it’s a good start.

The next step is to actually follow people who share positive body messaging. Find your comfort creators who love their bodies and have a positive relationship with food.

3. Stop Comparing Your Body and Life to Others

Comparison is natural, but it’s not helpful, especially when what you’re comparing yourself to isn’t even real.

Don’t forget that a lot of influencers and celebrities are using filters, the best lighting, their best angles, and lots of editing.

You’re seeing their highlight reel, not their reality.

Try these mindset shifts:

“My energy is better spent nourishing myself than comparing myself to others.”
“Different doesn’t mean better or worse, it just means different.”
“What I see online is curated, not the full picture.”

4. Find Clothes You Feel Confident In

If your jean shorts from last year don’t fit you, it’s okay. Take a minute to pause and remember that you don’t need to change your body to fit into your clothes.

Wear what makes you feel comfortable and confident! If that means you need to go on a shopping spree, then I am in full support of that.

If dressing rooms feel stressful, try shopping online with size-inclusive brands, bring a supportive friend, or even experiment at home with your current closet.

5. Focus on Your Health in Ways That Have Nothing to Do With Your Weight

Health isn’t a number on a scale, the size of your jeans, or even BMI. It’s about how you feel in your body, your energy, your sleep, your stress levels, and your relationship with food and movement.

Instead of focusing on weight loss, try working on your health in other ways if it feels right for you:

Energy Levels

Eat balanced meals with protein, fat, and carbs to avoid energy crashes
Take short movement breaks during the day (like a walk or stretch)
Stay hydrated

Support Your Mood

Build in screen-free breaks (esp at night)
Incorporate activities that bring you joy, like music, art, or spending time with loved ones
Eat regular meals to keep your blood sugar steady (and your mood stable)

Improve Your Sleep

Set a bedtime and stick to it
No phone 30 minutes before bed
Limit caffeine intake after mid-afternoon

Support Digestion

Slow down when eating
Eat in a calm environment
Notices when foods help you feel nourished and which ones cause GI upset

Work on Body Confidence

Move your body in ways you enjoy, if it feels right
Focus on all the amazing things your body can do, not how it looks
Celebrate non-weight wins like feeling more energized after a workout

Focusing on these areas can help you create habits that support long-term health, happiness, and confidence.

Social Media and Diet Culture: The Takeaway

You deserve a joyful, confident summer in the body you have right now.

Social media and diet culture may try to convince you otherwise, but your worth isn’t tied to your weight, your body size, or your appearance in a swimsuit.

By recognizing the harmful messaging, curating your feed, and embracing self-compassion, you can protect your peace and focus on what really matters: feeling well, living fully, and showing up for yourself!

Let’s transform your health and fitness and help you gain a healthier mindset - with no fad dietitian involved. Book a free discovery call to get started!

Social Media and Diet Culture: 5 Tips to Navigate “Summer Body” Messaging with Confidence