The 3 Most Harmful Summer Body Myths—And How to Break Free

jackiehptla
Jun 12
4 min read

By Jacquelyn Hackett, MS, RD, Founder of Hackett Health Nutrition

Every year, as soon as the weather heats up, something else kicks in too: the pressure.

Our feeds get flooded with “summer shred” challenges, “bikini body” checklists, and those sneaky detox teas pretending to be wellness. And suddenly, summer starts to feel less like a season of joy and more like a test we didn’t sign up for. If you’ve ever caught yourself wondering, “Do I need to earn the right to wear shorts?” or felt more self-conscious in your body just because it’s June—please know, you’re not alone. And more importantly: it’s not your fault.

Diet culture thrives in moments like this. But what if we decided not to buy into it this year?

As a registered dietitian, I want to walk you through the top 3 summer body myths that I see hurting people the most—and share real, science-backed ways you can break free. Because you don’t need to “fix” your body for summer. You’re already allowed to enjoy it, just as you are.

Myth #1: You Need a “Summer Body” to Wear Summer Clothes

Let’s be real— if you have a body and it’s summer… you have a summer body. Period.

But thanks to the fitness and beauty industries, we’ve been sold this idea that summer is a deadline. A body check-in. A reminder that we’re supposed to look a certain way if we want to “deserve” swimsuits, sleeveless tops, or even just comfort. That belief doesn’t just mess with your head—it steals your joy.

How I help clients break free: We talk about body neutrality instead of constant body love or obsession. The truth is, no one loves their body every single day—and that’s okay. Body neutrality asks a different question. Instead of “How do I look in these shorts?” we ask, “How does my body feel in this heat?”

That simple shift can change everything. It gives you permission to respect your body, support it, and take care of it—no matter how you feel about your reflection that day.

“You are not obligated to look a certain way to enjoy your life. Your worth is not tied to your weight.” – Evelyn Tribole

Myth #2: Sweating More = Burning More Fat

Let’s clear this up once and for all: Sweat is not fat crying.

It’s your body’s built-in air conditioning. It cools you down. It’s not a magic fat-burning signal.

But when summer hits, I see so many people pushing themselves into punishing HIIT sessions under the sun, chasing the idea that more sweat equals more weight loss. And what do we end up with? Exhaustion. Burnout. Cortisol overload. And a lot of people quitting movement altogether.

What I recommend instead: Start exploring intuitive movement. Ask yourself: What kind of movement feels good to me today? Maybe it’s a light stretch. Maybe it’s a dance session in your room. Maybe it’s a long walk with a podcast or just doing nothing and letting your body rest.

When movement becomes an act of self-care instead of self-punishment, it becomes sustainable—and even joyful.

“When movement is done out of self-care rather than self-punishment, it becomes sustainable—and even joyful.” – Elyse Resch

So no, you don’t need to sweat buckets to be “fit.” And yes, a slow, gentle walk counts as real movement.

Myth #3: You Have to Eat “Clean” or Light to Stay Fit in Summer

This one makes me cringe.

Somewhere along the way, we turned “healthy eating” into a rulebook full of moral judgments. “Clean eating.” “Light meals.” “No carbs after 7 PM.” Especially in summer, there’s this push to survive on smoothies, salads, and lemon water.

But let me be clear: You do not need to detox or restrict your food because it’s hot outside.

How I help clients shift: We start working with intuitive eating, which means learning how to trust your body’s cues again. Hunger. Fullness. Cravings. Satisfaction.

If your body wants something cold and juicy—yes to watermelon. If your body wants something hearty—yes to a burger. Both can exist in the same day. Both can be nourishing in different ways.

Food is not “good” or “bad.” It’s just food. And when you start making peace with that, your relationship with eating transforms.

“Food is meant to be satisfying—not just low-calorie or ‘clean.’” – Evelyn Tribole

You deserve food that fuels you, comforts you, and brings you joy. No justification needed.

So… What If You Didn’t “Fix” Your Body This Summer?

Here’s a wild thought: What if you didn’t have to?

What if you took all that energy you’ve spent chasing the “summer body” and redirected it into actually enjoying your summer?

You can:

Wear the damn swimsuit
Move for pleasure, not punishment
Eat ice cream and salad
Sit still without guilt
Hydrate and rest
Say no to diets, and yes to you

Because freedom—real freedom—isn’t found in a size. It’s found in moments of presence. In trusting yourself. In letting go.

A Quick Mindset Shift to Carry With You

The next time your inner critic says: "You should be thinner, more toned, more ‘ready’..."

Try replacing it with: “I am allowed to take up space. My body deserves comfort, nourishment, and respect—no matter the season.”

Because summer was never supposed to be a weight loss competition. It was meant for living.

P.S. Ready to Ditch Diet Culture for Good?

If this resonates with you and you’re tired of the cycle—I’d love to support you. My coaching program is all about helping you heal your relationship with food, your body, and movement.

✨ Let’s make this the summer you finally feel free. [Jacquelyn Hackett]