Why You Don't Need A “Summer Reset”: A Rebuttal To Common Summer Myths

By Carmen Cerna Milillan, Dietetic Intern

Reviewed by Dina Skaff, Registered Dietitian, Certified Intuitive Eating Counselor

Summer is finally here, and many of us want to enjoy the heat before the cold weather returns. During this time, however, we are often bombarded by social media messages. They encourage getting “in shape” or achieving a “summer body.” They often promote a “Summer Reset”, suggesting that we change our diets or exercise more just to look a certain way.

While these messages might sound good at first, they can actually make us feel bad about ourselves. They might make us think that, in order to enjoy summer, our bodies need to fit a certain image.  And for anyone living with an eating disorder, they can cause significant harm​.

In this blog post, we’ll break down three common “Summer Reset” myths.  We’ll discuss why these beliefs can actually make us feel worse rather than better, and share some alternative approaches to taking care of yourself this season.

Myth #1: “The Faster, The Better.”

Have you ever suddenly felt the need to change how you look for the summer? Many who experience this may turn to social media looking for solutions. There, they find detox diets that claim to “heal the gut” or meal plans that encourage very restrictive eating, promising quick and dramatic results.

While these methods might seem attractive, anything recommending drastic measures does more harm than good. In reality, our bodies don’t need a “reset”. Our liver and kidneys work hard every day to naturally filter our systems, regulate body functions, and provide the energy we need for daily activities. Skipping meals or replacing them with marketed juices and shakes can leave us feeling hungry and tired. It can increase thoughts about food, making it difficult to focus on other aspects of daily life. The unrealistic expectations of these diets are difficult to maintain. They can create an all-or-nothing mindset, and many experience feelings of guilt when they cannot follow through “perfectly”.

The Rebuttal - Detox Diets Don’t Work

Our bodies need support, not a reset.  Focus on behaviours that will support both your physical and mental well-being far beyond the summer season.

How to shift your mindset:

• Focus on consistency rather than perfection: Aim for regular meals and snacks throughout the day.

• Stay hydrated: Focus on basic needs, especially during the warmer months.

• Focus on health, not a look:  Focus on taking care of yourself instead of chasing a look or a fad.

Myth #2: “You Need to Earn Your Food”

You may hear comments where some people call foods "treats" or "cheat meals." While these words may seem harmless, they give the impression that food needs to be earned. We may find ourselves thinking that we need to do something first before allowing ourselves to eat.  This could mean exercising, being productive, or following certain rules around food. Social media and fitness culture often reinforce these messages.  They present movement as a way to “make up for eating” rather than something we do to support our health and well-being.

The Rebuttal - Challenging Fitness Culture Myths

Food is a basic need, not a reward. It gives the body the energy it needs to function - to breathe, think, heal, stabilize mood, and to move. If we believe that we need to “earn” our food by doing certain activities, we might start to feel guilty about eating. This contributes to a more complicated relationship with both food and physical activity.

So, what can we do instead?

• Remember that food is fuel (and so much more!)  It does not need to be earned.

• Eat before and after movement to help give your body the energy it needs.

• Be kind to yourself, listen to what your body needs, or follow your meal plan or recovery plan . 

• If it is safe for you to do the activity:

  • Choose activities you enjoy, such as walking, biking, dancing, or spending time outdoors.

  • Focus on how movement makes you feel rather than how it changes your body.

When we stop thinking of food as something we need to earn, it becomes easier to fuel our bodies, enjoy movement, and take care of ourselves with kindness.

What is a Recovery Plan?

Many individuals living with eating disorders cannot rely solely on their body cues, and need a plan to help support their recovery.  This could include having a meal plan, planned limits around activity, or other things that are helpful to take care of themselves and their recovery.  If you'd like to learn more, check out the post: “Do I Need a Meal Plan for Recovery?” .

Myth #3: “Getting Back on Track”

The idea that we need to "get back on track" can make us feel as though we have somehow failed, have "let ourselves go," or need to compensate for our choices. This type of language can create feelings of guilt and shame, leading us to believe we need to start over. In reality, our lives naturally change throughout the year. Our routines, schedules, and energy levels may shift.  Our nutrition and activity may shift along with them to support us during these transitions.

The Rebuttal - Why Flexibility Beats Perfectionism

Remember that nourishing our bodies is important. Between work, school, stress, rest, recovering from illness, celebrating holidays, and various commitments, our bodies work to continue to support us each day. Food helps provide the energy needed to think, move, work, recover, and take part in the activities that matter to us. Society’s idea of “letting yourself go” is not accurate. Taking care of yourself, engaging in social activities, and following what works well for you is actually “letting yourself live”. Instead of trying to "get back on track," consider what it would look like to support yourself where you are right now.

This may look like:

• Eating regular meals and snacks throughout the day.

• Allowing flexibility in your routines and letting go of strict food rules.

• Practicing self-compassion: Treating yourself with kindness and letting go of guilt around food choices

Taking care of yourself does not require starting over, it simply means continuing to meet your needs as they are today.

Final thoughts

If you’re feeling pressure to do  a “summer reset”, remember:

• Your body does not need a reset.

• You deserve regular nourishment, care, and rest.

• Taking care of yourself means meeting your needs with kindness, flexibility and consistency.

Summer can bring a lot of pressure to change who we are. But our bodies do not need fixing, and we do not need to earn the right to enjoy the season. This summer, give yourself permission to enjoy food, movement, and life free from the pressure to change who you are.

For more on navigating summer challenges with an eating disorder, check out “Eating Disorders Don’t Take Summer Off…” If you’d like support from a Registered Dietitian specialized in eating disorder recovery, you can learn more about virtual nutrition counselling services available in Ontario here.  

Disclaimer: Blog posts are for informational and educational purposes only.  Posts are not considered individual nutrition counselling, or a substitute for medical, nutritional or mental health advice. Consult with your healthcare providers for individualized recommendations.