Ditch the Diet Culture: The Truth About Your Summer Body
It’s that time of year again... The sun's getting warmer, days are stretching longer, and there’s that undeniable pull to shape up for summer. I get it, I’ve felt it too. But let me tell you something that took me years to figure out: this isn't about chasing a finish line... It’s about embracing a lifestyle that makes you feel strong, capable, and confident all year round.
This year, I’m here to help you reframe your goals, ditch the fads, and embrace a sustainable approach to health. Together, we’ll make this the year you not only feel great in your summer body but keep that energy going 365 days a year.
Why Diet Culture Is Failing Us
For years, I was trapped in the endless cycle of diet culture... You know the drill: restrict, binge, repeat. It’s exhausting and, let’s be honest, it doesn’t work.
The idea that you need to shrink yourself to fit an arbitrary mold? It’s nonsense...
Here’s the truth: your worth has nothing to do with your size. Health isn’t about being smaller, it’s about being stronger... both mentally and physically. If we want real, lasting results, we have to stop aiming to “look like someone else” and start working toward the strongest, healthiest version of you.
As Jai Forster, Lead Coach at Life Logic Co, puts it, “The body thrives when it’s fueled, moved, and treated with respect... If we focus on sustainability instead of quick fixes, the results will take care of themselves.”
The Turning Point: A New Way to Measure Progress
Like most people, I used to rely on the scales to track my progress... Spoiler, it never told the full story. Your weight doesn’t reflect your strength, endurance, or health. That’s why I advocate for tools like body composition scans, which give you a much clearer picture of what’s happening inside.
Scales only measure total weight, they can’t differentiate between fat, muscle, or bone. But something like an Evolt scan, available at Anytime Fitness clubs, can provide insights into your muscle mass, visceral fat (the kind around your organs), and more. These metrics actually matter for long-term health and fitness. Plus, tracking inches lost in your waist or gains in strength often tells a more motivating story than a number on a scale.
Mastering Nutrition: FuelLing for Success
I’ll say it louder for the people in the back: you can’t out-train a bad diet. What you eat shapes how you feel, perform, and recover. Here’s a simple breakdown of how to master your nutrition:
Understand Calories
Think of calories as fuel... Too few and you’re running on empty, too many and you’re storing more energy than you need. Start by calculating your Total Daily Energy Expenditure (TDEE), it’s the baseline for your energy needs. From there, create a small deficit to encourage fat loss (I recommend 500-750 calories below your TDEE for safe, sustainable results).Focus on Macronutrients
Protein: Builds and preserves muscle, and keeps you feeling full.
Carbs: Provide energy for workouts and daily activity.
Fats: Support hormone production and nutrient absorption.
When you align your nutrition with your goals, you’ll notice the difference—not just in your body, but in your energy levels and mindset.
Exercise: Finding Joy in Movement
Exercise isn’t punishment for what you ate... it’s a celebration of what your body can do. For me, weightlifting was the game changer. It gave me purpose and made me feel powerful.
But maybe your thing is yoga, swimming, or hiking. The key is finding movement that feels less like a chore and more like a passion. When you enjoy the process, it’s easier to stay consistent, which is the ultimate secret to success.
Don’t Forget Sleep and Recovery
Here’s something I wish I’d learned sooner, no amount of exercise can replace the value of good sleep and proper recovery. When you’re sleep-deprived or stressed, your body holds onto fat… it’s a survival mechanism.
Prioritise rest by aiming for 7-8 hours of quality sleep. If you struggle, consider adding Magnesium Glycinate to your routine, it’s a simple addition that’s done wonders for my recovery.
Supplements: Support, Not a Shortcut
Supplements can help, but they’re not a magic fix. The ones I swear by include:
WPI Protein: Easy way to hit daily protein targets.
Creatine Monohydrate: For strength, recovery, and even cognitive benefits.
Berberine: Supports effective carbohydrate use.
Hydrate+ and Pre-workout: Perfect for those high-intensity training sessions.
Your Summer Body: What’s at Stake
When we resist taking these steps and fall back into old habits, the costs are more than just physical...
Lack of Energy: Poor nutrition and sleep lead to constant fatigue.
Emotional Toll: Yo-yo dieting and overtraining fuel feelings of failure and frustration.
Health Risks: Ignoring proper recovery increases the risk of injuries and long-term metabolic damage.
On the flip side, when you embrace this sustainable approach, the benefits go far beyond the mirror.
The Rewards of Doing It Right
As Jai Forster wisely says, “When you prioritise consistency over perfection, you build a foundation for lifelong health... The results don’t just show on the outside, they reflect in your energy, confidence, and overall happiness.”
Here’s what you can look forward to:
More Energy: Balanced nutrition and proper sleep give you the stamina to take on life.
Improved Confidence: Feeling strong and capable is empowering.
Better Overall Health: From improved metabolic function to reduced stress, your body thrives when treated right.
On a personal note, this shift in perspective has been transformative. I no longer obsess over the scale or punish myself for indulgences. Instead, I focus on how I feel, how I move, and what I can accomplish... and that’s been the real win.
Your Next Steps
It’s time to put this into action. Here’s how to get started:
Track Your Progress: Ditch the scale and use an Evolt scan or tape measurements instead.
Fuel Your Body: Calculate your TDEE and adjust your calorie intake for a safe deficit. Focus on balanced macronutrients that fuel your workouts and recovery.
Find Joy in Movement: Experiment with different activities until you find one you genuinely enjoy... consistency is key.
Prioritize Recovery: Aim for 7-8 hours of sleep each night and manage stress through mindfulness or light activity.
Consider Supplements: Only if they align with your goals and needs, remember, they’re a boost, not a crutch.
Let’s Do This Together
At Life Logic Co, we’re here to guide you every step of the way. From personalized fitness plans to nutritional support, our team is committed to helping you achieve your goals.
Download the Life Logic Co app to track your progress, connect with a supportive community, and access exclusive resources designed to keep you on track.
This isn’t just about summer... it’s about building a lifestyle that keeps you feeling amazing year-round. So, let’s break free from the cycle of yo-yo diets and unsustainable habits... This is your time to shine, and we’re here to help you make it happen.
Ready to get started? Let’s crush those goals together! 💪