Body Neutrality This Summer: How to Practice Body Acceptance Instead of Body Positivity

As soon as the weather warms up in Chicago, it seems like the messages start flooding in.

"Get your beach body."

"Lose 10 pounds before vacation."

"Summer shred starts now!"

If you've struggled with an eating disorder, chronic dieting, or disordered eating, summer can feel less like a season to enjoy and more like a season you have to … well, survive. The good news? You don't have to love your body to enjoy your life! One of the biggest misconceptions I hear as an eating disorder therapist in Chicago is that healing means waking up one day, looking in the mirror, and thinking, "Wow, I absolutely LOVE my body!" For most people, that's just not super realistic. It’s also not necessary. Instead of chasing body positivity, I encourage many of my clients to work toward body neutrality and body acceptance using Intuitive Eating principles and Acceptance and Commitment Therapy (ACT). Read ahead to find out more about what that looks like in practice!

What's the Difference Between Body Positivity, Body Neutrality, and Body Acceptance?

Body Positivity

Body positivity encourages loving your body exactly as it is.

Sounds great! For some people this movement has been incredibly empowering. But if you've spent years battling an eating disorder or chronic dieting, trying to suddenly love every inch of yourself can actually feel impossible. When your brain says, "I hate my stomach," forcing yourself to respond with, "No, I love it!" often doesn't feel believable.

Body Neutrality

Body neutrality takes the pressure off.

Instead of asking:

"Do I love my body today?"

It asks:

"Can I respect my body enough to keep living my life today?"

Instead of seeing your body as your biggest accomplishment or your biggest flaw, maybe your body is just… your body. The vehicle carrying you through your life.

Body Acceptance

Body acceptance means acknowledging reality without constantly fighting it.

Acceptance doesn't mean giving up. It doesn't mean liking everything. It simply means recognizing that spending every day at war with your body probably isn't getting you where you want to go.

Why Summer Can Be So Hard

Summer naturally involves more situations where bodies are visible:

• Swimming pools

• Beaches

• Weddings

• Cookouts

• Shorts

• Tank tops

• Family vacations

• Outdoor concerts

• Photos

If you've experienced disordered eating, chronic dieting, or an eating disorder, these events may trigger thoughts like:

• "Everyone is looking at me."

• "I should lose weight before vacation."

• "I can't wear shorts."

• "I need to start dieting again Monday."

These thoughts don't mean you're failing recovery! What they do mean is that you live in a culture constantly telling you that your worth is tied to your appearance. Instead of trying to squash or eliminate these thoughts entirely, I am asking you to try responding to them differently.

Intuitive Eating Reminds Us That Our Bodies Aren't Projects

One of the core ideas behind Intuitive Eating is rejecting the diet mentality. Think about how many summers you've postponed joy because of your body.

Maybe you've:

• Skipped pool parties

• Avoided family pictures

• Worn long sleeves in 90-degree weather

• Declined invitations because you didn't feel "summer ready"

• Waited to buy clothes until you lost weight

Now ask yourself: How many memories has dieting stolen?

Intuitive Eating encourages us to stop putting our lives on hold while waiting for our bodies to change.

ACT Teaches Us That Thoughts Are Just Thoughts

One of my favorite concepts from Acceptance and Commitment Therapy (ACT) is called cognitive defusion. Instead of believing every body-related thought, we learn to notice it.

For example:

Instead of saying:

"I look terrible in this swimsuit."

Try noticing:

"I'm having the thought that I look terrible in this swimsuit”

Or:

“I’m having the thought that I look terrible… and just because this thought feels real, doesn’t mean it’s true.”

It seems like a tiny difference, but it reminds us that thoughts are not facts and you don't have to obey every thought your brain produces.

7 Practical Ways to Practice Body Neutrality This Summer

1. Buy Clothes That Actually Fit Your Body Today

Not the size you “wish” you were, or whatever size you guess you “could be” once you reach a new goal weight. Your clothes are supposed to fit your body, not the other way around. Wearing clothing that actually fits often reduces body checking, discomfort, and shame.

2. Stop Waiting for the "Perfect" Body

Ask yourself:

What would I do this summer if my body wasn't the problem?

Go paddleboarding?

Take family pictures?

Wear the swimsuit?

Eat ice cream on vacation?

Now ask:

What's stopping me besides my thoughts?

ACT encourages us to move toward our values even when uncomfortable thoughts come along for the ride. Try thinking of these thoughts like backseat drivers, you do not have to listen to their directions.

3. Practice Neutral Mirror Talk

You don't have to compliment yourself every time you pass a mirror. Instead, try neutral observations that are relatively simple, realistic, and sustainable.

Examples:

• "These are my legs."

• "This is my body today."

• "My body helped me walk my dog."

• "These arms hugged someone I love."

4. Curate Your Social Media

If every scroll leaves you feeling worse about yourself, it's time for a cleanup. Unfollow accounts that make you want to start another diet.

Follow creators who promote:

• Intuitive Eating

• Recovery from eating disorders

• Body neutrality

• Diverse body representation

Think of your social media feed as your internet home, you need to protect it. This means filtering out the bad and seeking out more of the good. You would not let just anyone into your real home, so try and see your feed as something similar.

5. Eat the Vacation Food

Vacation isn't a test of your willpower. It's okay to enjoy ice cream on the boardwalk. It's okay to eat the burger at the cookout. It's okay to share dessert. Intuitive Eating teaches us that food doesn't have moral value and one meal won't ruin your health (neither will one weekend).

6. Let Your Values Be Bigger Than Your Appearance

One ACT exercise I often use with clients asks:

"What kind of person do you want to be this summer?"

Maybe your answers include:

• Adventurous

• Present

• Connected

• Fun

• Loving

• Courageous

Notice that none of these require a specific clothing size! When your values become the focus, your body naturally moves into the background.

7. Expect Body Image Thoughts to Show Up

Here's the secret most people don't tell you: Even people in recovery have bad body image days. Healing doesn't mean those thoughts disappear forever, but it can mean they stop making all of your decisions.

You can think:

"I feel uncomfortable today."

...and still go swimming.

You can think:

"I don't love this picture."

...and still post it.

You can think:

"I wish my body looked different."

...and still enjoy your vacation.

Or,

“I’m having a challenging body image day.”

And still say:

“And I’m going to respect my body.”

Remember: Your Life Is Happening Right Now!

One of the saddest parts of chronic dieting is how much life gets postponed.

"I'll wear the swimsuit after I lose weight."

"I'll take pictures next year."

"I'll enjoy vacation once I look different."

But next summer becomes the one after that. And then another. Body neutrality reminds us that our bodies don't have to be perfect before we start living.

You Don't Need Body Positivity to Heal

Recovery from an eating disorder, disordered eating, or chronic dieting doesn't require loving your body every single day.

Sometimes healing looks like:

"I don't love my body today, but I'm still going to the beach."

That's enough.

Looking for Eating Disorder or Intuitive Eating Therapy in Chicago, Illinois, or Indiana?

If you're tired of chronic dieting, struggling with an eating disorder, or feeling consumed by body image, therapy can help.

I provide therapy for adults and teens throughout Illinois and Indiana, with in-person therapy in Chicago and virtual sessions across both states. My approach combines Intuitive Eating, Acceptance and Commitment Therapy (ACT), Exposure and Response Prevention (ERP), and evidence-based treatment to help clients build a healthier relationship with food, movement, and their bodies.

You deserve a summer that's filled with memories! Not calorie counting, body checking, or food guilt… You have too much potential to keep spending your energy like that. Reach out to Always Blooming Counseling today to book a free consultation!