How to feel confident this summer: what to do and how to dress

Posted on June 29, 2022 by Sally-Anne Turner

Summer is a time of skimpy clothes, sun tans and sweaty brows. As the sun shows itself for the next few months, holidays are beginning, jets are taking off and schools are shutting. Can anyone smell sun cream? It's the season when outdoor living becomes the norm, when barbecues fill the air with delicious aromas, when ice cream vans play their cheerful tunes, and when beaches and parks become the backdrop for countless memories. For many people, summer represents freedom, relaxation, and the opportunity to embrace life to its fullest.

But when you're feeling insecure about carrying a few too many pounds, the fun of summer can really escape you. Both men and women can struggle to cope with the heat, and when you're hiding your body by wearing baggy clothes or staying indoors, you'll miss out on the incredible adventures that summer has to offer. The psychological impact of body insecurity during summer months can be profound, affecting not just your wardrobe choices but your entire lifestyle. You might find yourself declining invitations to pool parties, avoiding beach trips with friends, or feeling anxious about upcoming holidays where swimwear is inevitable. The constant worry about how you look can overshadow what should be joyful experiences, turning summer from a season of celebration into a period of stress and avoidance.

Many people find that their confidence takes a significant hit during warmer months when lighter, more revealing clothing becomes necessary. The pressure to achieve a "beach body" is relentless in media and advertising, creating unrealistic expectations that can leave you feeling inadequate. However, it's crucial to remember that confidence isn't about achieving a certain size or shape – it's about feeling comfortable in your own skin and learning to dress and present yourself in ways that make you feel genuinely good. Whether you're looking to lose weight for health reasons or simply want to feel more confident in your current body, there are practical steps you can take to enjoy this summer to its fullest.

That's why, here at Bodyline, we've put together a comprehensive guide to feeling more confident over the summer months. From the most helpful mental wellness tips to the most flattering outfits, we've got you covered. With our extensive experience in supporting individuals on their wellness journeys, we understand that confidence comes from a combination of factors – physical health, mental wellbeing, self-care practices, and finding your personal style. This guide draws on evidence-based approaches to building self-confidence, alongside practical fashion advice that works for real bodies, not just fashion models.

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Wellness

Feeling confident is directly correlated with your mental health, so if you want to feel confident this summer, it's important to make sustainable changes to improve your wellbeing both physically and mentally. True confidence isn't something that can be achieved overnight or through superficial changes alone – it requires a holistic approach that addresses your physical health, mental wellbeing, emotional resilience, and overall lifestyle habits. When you feel good on the inside, that positive energy naturally radiates outward, affecting how you carry yourself, how you interact with others, and how you perceive your own reflection in the mirror.

The connection between mental health and self-confidence is well-documented in psychological research. When you're experiencing low mood, anxiety, or stress, your self-perception tends to be more negative, and you're more likely to focus on perceived flaws rather than your positive attributes. Conversely, when your mental health is strong, you're better equipped to handle challenges, more resilient in the face of criticism, and more likely to maintain a balanced, realistic view of yourself. This is why any journey toward greater confidence must include attention to your psychological wellbeing alongside any physical changes you might pursue.

Building sustainable wellness habits takes time and patience, but the rewards extend far beyond just feeling more confident this summer. You'll likely experience improved energy levels, better sleep quality, enhanced mood stability, and a greater sense of control over your life. These changes create a positive feedback loop where feeling better motivates you to continue with healthy habits, which in turn makes you feel even better. Let's explore some key wellness strategies that can transform how you feel about yourself this summer and beyond.

Make sure to move

1. Exercising is so important for our mental health; it directly improves our mood and self esteem both short-term and long-term. If you're looking to feel more confident this summer, start with a daily walk and try to hit a goal of 10,000 steps a day. Being outside is also a factor in our mental wellbeing, so ensure you get enough time in nature.
2. Physical movement doesn't have to mean gruelling gym sessions or intense workout classes that leave you exhausted and discouraged. The key is finding activities you genuinely enjoy and can sustain over time. Walking is one of the most accessible and beneficial forms of exercise, requiring no special equipment beyond comfortable shoes and offering the flexibility to fit into almost any schedule. A brisk morning walk can energise you for the day ahead, while an evening stroll can help you decompress and process the day's events.
3. Summer provides the perfect opportunity to diversify your movement routine. Consider swimming, which is excellent low-impact exercise that's particularly beneficial if you're carrying extra weight and concerned about joint stress. The buoyancy of water supports your body while providing resistance that builds strength and endurance. Cycling is another fantastic option that allows you to cover greater distances, explore new areas, and enjoy the summer scenery while getting your heart rate up. Outdoor yoga or tai chi classes in parks combine gentle movement with mindfulness, offering both physical and mental health benefits.
4. The psychological benefits of regular movement extend far beyond the immediate mood boost. Exercise helps regulate stress hormones like cortisol, increases production of endorphins (your body's natural mood elevators), and can significantly reduce symptoms of anxiety and depression. Over time, regular physical activity improves your body image and self-efficacy – your belief in your ability to achieve goals and overcome challenges. This growing sense of capability naturally translates into greater overall confidence.
5. If you're just starting an exercise routine, remember that consistency matters more than intensity. Begin with manageable goals – perhaps a 15-minute walk each day – and gradually increase duration and intensity as your fitness improves. Track your progress not just in terms of weight loss but also in how you feel, how much easier activities become, and the positive changes you notice in your energy levels and mood. These non-scale victories are often more meaningful indicators of improved health and wellbeing than numbers on a scale.

Reduce stress

1. Meditation, yoga, and me-time are all great ways to reduce the stress and anxiety in your life. Confidence comes from a positive state of mind, and it's important to remember to put yourself first. Take the time to really imagine yourself at your most confident to remind yourself how it feels.
2. Chronic stress is one of the most significant barriers to feeling confident and content. When you're constantly operating in a state of stress, your body remains in "fight or flight" mode, flooding your system with stress hormones that affect everything from your digestion to your sleep patterns to your ability to think clearly. This persistent tension makes it nearly impossible to feel relaxed, confident, or positive about yourself. Learning effective stress management techniques is therefore essential for building lasting confidence.
3. Meditation doesn't require any special equipment or significant time investment – even five to ten minutes of daily practice can yield noticeable benefits. Start with simple breathing exercises: find a quiet space, close your eyes, and focus on taking slow, deep breaths, counting to four on the inhale, holding for four counts, and exhaling for four counts. When your mind wanders (which it will), gently bring your attention back to your breath without judgement. This practice trains your mind to be more present and less caught up in anxious thoughts about the past or future.
4. Yoga combines physical movement with mindfulness and breathing techniques, offering a comprehensive approach to stress reduction. You don't need to be flexible or athletic to benefit from yoga – there are practices suitable for every fitness level and body type. Many people find that regular yoga practice helps them develop a more accepting, compassionate relationship with their bodies, which naturally enhances confidence. Summer is an ideal time to try outdoor yoga sessions, which combine the stress-reducing benefits of nature exposure with the mindfulness practice of yoga.
5. Carving out regular "me-time" is crucial for maintaining mental health and building confidence. This might mean taking a relaxing bath with your favourite music playing, reading a book in a quiet corner, pursuing a creative hobby, or simply sitting with a cup of tea and allowing yourself to do nothing. In our constantly connected, productivity-obsessed culture, giving yourself permission to rest and recharge without guilt is a radical act of self-care. These moments of peace allow you to reconnect with yourself, process your emotions, and return to daily life with renewed energy and perspective.
6. Visualisation exercises can be particularly powerful for building confidence. Spend a few minutes each day imagining yourself feeling completely confident – how would you stand, move, speak, and interact with others? What would you wear? How would you feel in your body? By regularly visualising this confident version of yourself, you begin to create neural pathways that make these behaviours and feelings more accessible in real life. This technique is used by athletes and performers worldwide to enhance their performance and manage anxiety.

Eat nutritionally

1. It's all well and good exercising and meditating, but when you're eating unhealthy food you are increasing your chances of depressive moods. Imagine yourself as an incredibly expensive sports car, you wouldn't be feeding it any old fuel you found – you would be ensuring it is filled with the best quality fuel so it can run efficiently and without risk of breaking down.
2. The connection between nutrition and mental health is profound and often underestimated. What you eat directly affects your brain chemistry, influencing everything from your mood and energy levels to your ability to concentrate and manage stress. A diet high in processed foods, refined sugars, and unhealthy fats can contribute to inflammation throughout your body, including your brain, which is associated with increased rates of depression and anxiety. Conversely, a diet rich in whole foods, healthy fats, lean proteins, and plenty of fruits and vegetables provides your brain with the nutrients it needs to produce mood-regulating neurotransmitters and maintain optimal function.
3. Summer offers an abundance of fresh, nutritious foods that can support both your physical health and mental wellbeing. Take advantage of seasonal produce like berries, which are rich in antioxidants that protect your brain cells from damage. Leafy greens provide folate, a B vitamin that's essential for mood regulation. Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids, which have been shown to reduce symptoms of depression and anxiety. Even simple changes like starting your day with a protein-rich breakfast instead of sugary cereals can help stabilise your blood sugar and mood throughout the day.
4. Hydration is another crucial but often overlooked aspect of nutritional wellness. Even mild dehydration can affect your mood, energy levels, and cognitive function. During summer months when you're losing more fluids through perspiration, it's especially important to drink adequate water throughout the day. Aim for at least two litres of water daily, more if you're exercising or spending extended time in the heat. If you find plain water boring, try infusing it with fresh fruit, cucumber, or herbs for a refreshing, calorie-free alternative to sugary drinks.
5. If you're working on weight loss, it's important to approach nutrition in a balanced, sustainable way rather than following extreme restrictive diets that can actually worsen your relationship with food and undermine your confidence. At Bodyline, our weight loss programmes include comprehensive nutritional guidance to help you develop healthy eating habits that support both weight loss and overall wellbeing. Our approach focuses on creating a manageable calorie deficit while ensuring you're getting all the nutrients your body needs to function optimally. This might include advice on volume eating strategies that help you feel satisfied while consuming fewer calories, or guidance on making simple food swaps that significantly reduce your calorie intake without leaving you feeling deprived.

Stop comparing!

1. Have you ever heard the phrase 'comparison is the thief of joy'? There can be no good from comparing yourself to others. They have a different life, different genes, and completely different hang-ups about themselves too! Try to focus on yourself only and keep your joy safe and secure.
2. In the age of social media, the temptation to compare ourselves to others has never been greater or more damaging. Every time you scroll through Instagram or Facebook, you're bombarded with carefully curated images of people looking their best – perfect beach bodies, flawless skin, designer outfits, exotic holidays. What you're not seeing is the reality behind those images: the unflattering photos that were deleted, the filters and editing that transformed the original image, the insecurities that person harbours, or the struggles they're facing in their life. Comparing your everyday reality to someone else's highlight reel is fundamentally unfair to yourself and guaranteed to undermine your confidence.
3. The comparison trap is particularly insidious during summer when social media feeds fill with beach photos and holiday snaps. It's easy to look at these images and feel inadequate, wondering why you don't look like that or why your life doesn't seem as exciting. But remember that everyone is on their own unique journey, with different genetics, circumstances, resources, and challenges. The person you're comparing yourself to might be struggling with issues you can't see. They might look at your life and feel envious of aspects you take for granted. Comparison truly is a pointless exercise that only serves to steal your joy and contentment.
4. Breaking free from the comparison habit requires conscious effort and practice. Consider taking periodic breaks from social media, especially if you notice it consistently makes you feel worse about yourself. Unfollow accounts that trigger feelings of inadequacy or envy, and instead follow people who inspire you in positive ways or whose content makes you feel good. When you do find yourself comparing, try to catch the thought and consciously redirect it. Instead of thinking "I wish I looked like that," try "I'm working on being the healthiest version of myself, and that's what matters."
5. Focus on your own progress and celebrate your personal victories, no matter how small they might seem. Did you walk an extra mile this week? That's worth celebrating. Did you choose a healthy meal when you were tempted by fast food? That's progress. Are you feeling more energetic than you did a month ago? That's a real achievement. By keeping your attention on your own journey rather than constantly measuring yourself against others, you create space for genuine confidence and self-appreciation to grow.

Get your confidence back with style!

It's important to remember that feeling confident on the outside starts on the inside. However, you should never underestimate the power of a flattering outfit on your mood. When you wear clothes that compliment your body, you radiate confidence and style – even if you don't feel that way just yet! The relationship between clothing and confidence is well-documented in psychological research, with studies showing that what we wear significantly affects not just how others perceive us, but more importantly, how we perceive ourselves.

The concept of "enclothed cognition" suggests that the clothes we wear can actually influence our psychological processes and performance. When you put on an outfit that makes you feel good, you literally carry yourself differently – your posture improves, you make more eye contact, and you move with greater assurance. This isn't about conforming to fashion trends or wearing expensive designer labels; it's about finding clothes that make you feel authentically like yourself at your best. The right outfit can serve as a form of armour, giving you the confidence to face situations that might otherwise feel intimidating.

An important tip for both men and women when dressing for any time of the year is to find clothes that you are comfortable in. We all know that feeling when we're wearing shoes that cause us to blister, it completely ruins our mood and our day. Clothes are exactly the same. Choose shorts that don't chafe, or a bra that doesn't dig. Once you've mastered this basic rule, you'll be sure to have happy days all throughout summer! Physical comfort is the foundation upon which style confidence is built – if you're constantly tugging at your waistband, adjusting straps, or worried about wardrobe malfunctions, you simply cannot feel truly confident no matter how fashionable the outfit might be.

Comfort doesn't mean sacrificing style or settling for shapeless, unflattering garments. It means taking the time to find pieces that fit your body properly, are made from breathable fabrics suitable for summer weather, and allow you to move freely without restriction. Pay attention to details like seams that might rub against your skin, elastic that's too tight, or fabrics that don't breathe well in heat. Summer clothing should feel almost like a second skin – present but not constraining, protective but not stifling.

Investing in quality basics that fit well and feel comfortable provides a foundation for countless outfits. For women, this might include well-fitting jeans, comfortable sandals, breathable cotton or linen tops, and supportive undergarments. For men, quality basics might include properly fitted shorts, comfortable trainers or casual shoes, and shirts in fabrics that handle summer heat well. Once you have these foundational pieces, you can add personality and style through accessories, colours, and layering pieces that reflect your individual taste.

Styling for women

Avoid the baggy clothes that give you no shape and embrace your curves

1. Try a wrap-around dress that cinches you in at the waist to accentuate an hourglass figure. Choose your favourite colour and you'll be sure to feel confident.
2. One of the most common mistakes women make when they're feeling insecure about their bodies is hiding behind oversized, shapeless clothing. While it might seem logical that covering up will make you feel less self-conscious, baggy clothes often have the opposite effect. They can actually make you appear larger than you are by adding bulk and eliminating any definition of your natural shape. More importantly, wearing clothes that don't fit properly can make you feel frumpy and unfashionable, further undermining your confidence.
3. The key to flattering dressing isn't about making yourself look smaller – it's about highlighting your natural proportions and creating visual balance. Every body has assets worth celebrating, whether that's a defined waist, shapely legs, elegant shoulders, or a beautiful neckline. Clothes that fit properly and are cut to flatter your specific body shape will always look better and make you feel more confident than generic, oversized pieces.
4. Wrap dresses are universally flattering because they create definition at the waist, which is generally the narrowest part of most women's bodies. This creates an hourglass silhouette that's traditionally associated with femininity and attractiveness. The adjustable nature of wrap dresses means they can be customised to fit your body perfectly, and the diagonal line created by the wrap is visually slimming. Look for wrap dresses in fabrics with a bit of structure – too clingy and they'll highlight every bump, too stiff and they won't drape nicely over your curves.
5. Colour psychology plays a significant role in how confident you feel in an outfit. While black is often considered the safe, slimming choice, summer is the perfect time to experiment with colours that make you feel happy and energised. Jewel tones like emerald green, sapphire blue, and ruby red can be incredibly flattering and mood-boosting. If you're nervous about bright colours, start with colourful accessories or a vibrant top paired with neutral bottoms. Pay attention to which colours receive compliments or make you feel particularly good – these are your power colours that you should incorporate more into your summer wardrobe.

Wear bras and underwear that actually fit

1. There's nothing worse than underwear that digs in and makes you look like you're bulging over them. Did you know that 80% of women are actually wearing the wrong bra size? Avoid back pain and discomfort and find your size.
2. Proper foundation garments are absolutely essential for looking and feeling your best in any outfit. An ill-fitting bra can ruin the line of even the most beautiful top or dress, create uncomfortable bulges, cause back and shoulder pain, and make you feel self-conscious all day. The statistic that 80% of women wear the wrong bra size is staggering but not surprising – many women have been wearing the same size for years without realising their body has changed, or they've never been properly fitted in the first place.
3. Getting professionally fitted for a bra is one of the best investments you can make in your confidence and comfort. Many lingerie shops and department stores offer free fitting services. A good fitter will measure you accurately and help you find styles that work for your breast shape, not just your size. Remember that bra sizes can vary significantly between brands, so don't get too attached to a specific size – focus on how the bra fits and feels rather than the number on the label.
4. Signs that your bra doesn't fit properly include straps that dig into your shoulders or constantly slip off, a band that rides up your back, cups that gap or overflow, and underwire that sits on breast tissue rather than underneath it. A well-fitting bra should feel supportive but not restrictive, with the band providing most of the support rather than the straps. The centre gore (the piece between the cups) should lie flat against your sternum, and the underwire should follow your natural breast crease.
5. The same principle applies to all your underwear. Knickers that are too small will create unflattering lines under your clothes and feel uncomfortable all day. Don't be afraid to size up if needed – no one can see the size label, but they can see visible panty lines and uncomfortable bunching. Seamless underwear is ideal for summer when you're wearing lighter fabrics, and investing in underwear specifically designed for your body shape can make a huge difference in how your clothes look and how confident you feel wearing them.

Find flattering swimsuits and coverups

1. There are now hundreds of brands that sell plus-size friendly swim wear, made with larger body types in mind. Take some time to find styles you like and that make you feel confident. But if you aren't there yet, don't just cover up with a baggy t-shirt! Try a colourful beach coverup, perhaps a long chiffon dress, or a crochet kimono!
2. Swimwear shopping can be one of the most anxiety-inducing experiences for women who are self-conscious about their bodies. The harsh lighting of changing rooms, the revealing nature of swimsuits, and the pressure to achieve a "beach body" can make the whole experience feel overwhelming. However, with the right approach and knowledge of what styles work for your body, you can find swimwear that makes you feel confident and comfortable.
3. The swimwear industry has evolved dramatically in recent years, with many brands now designing specifically for diverse body types rather than simply scaling up smaller sizes. These brands understand that larger bodies have different proportions and support needs. Look for swimsuits with features like built-in bras, adjustable straps, tummy control panels, and strategic ruching or pattern placement that creates flattering visual effects. High-waisted bikini bottoms have become increasingly popular and can be wonderfully flattering, providing coverage and support while still feeling fashionable and fun.
4. One-piece swimsuits are no longer the frumpy, unfashionable option they once were. Modern one-pieces come in countless stylish designs, from plunging necklines to cut-out details to bold prints. Many women find that a well-designed one-piece actually makes them feel more confident than a bikini because it provides more coverage and support while still looking chic and contemporary. Look for styles with features that flatter your specific concerns – if you're self-conscious about your stomach, look for suits with ruching or darker panels in that area. If you want to create the illusion of a longer torso, vertical stripes or colour blocking can help.
5. Cover-ups are an essential part of any beach or pool outfit, providing both sun protection and an extra layer of confidence when you're not in the water. The key is choosing cover-ups that are intentional fashion pieces rather than something you're hiding behind. A beautiful kaftan in a vibrant print, a flowing maxi dress in a lightweight fabric, or a stylish crochet kimono can make you feel dressed up and fashionable rather than covered up and self-conscious. Look for cover-ups in colours and patterns that make you happy – this is summer, after all, and your beach outfit should reflect the joy and relaxation of the season.

Accentuate your best feature

1. Whether its your eyes, your hair, or your legs; look in the mirror and think about what you love about yourself, or what you get the most compliments on. If it's your eyes, find clothes in colours that make them stand out. If it's your hair, spend time making it as healthy as possible. If it's your legs, choose skirts that show them off!
2. One of the most powerful confidence-building strategies is shifting your focus from what you don't like about your body to what you do like. Every single person has features they can celebrate and highlight. Perhaps you have beautiful eyes that light up when you smile, glossy hair that catches the light, elegant collarbones, shapely calves, or graceful hands. By drawing attention to these features through your clothing and styling choices, you create a focal point that both you and others will notice, rather than fixating on the areas you're less confident about.
3. If your eyes are your best feature, make them the star of your look. Choose clothing colours that complement your eye colour – blues and purples can make blue eyes pop, greens and golds enhance hazel eyes, and jewel tones beautifully complement brown eyes. Keep your makeup focused on enhancing your eyes with mascara, liner, or eyeshadow, and choose hairstyles that frame your face and draw attention upward. Interesting earrings or necklaces can also draw the eye toward your face.
4. For those blessed with beautiful hair, summer is the perfect time to let it shine. Invest in quality hair care products that keep your hair healthy despite sun exposure and chlorine from swimming. Try new styles that make you feel confident – whether that's embracing your natural texture, experimenting with braids and updos, or adding some subtle highlights that catch the summer sun. Healthy, well-styled hair is incredibly attractive and can be a real confidence booster.
5. If you love your legs, show them off! Summer is the ideal season for skirts, dresses, and shorts that highlight this asset. The key is finding lengths and cuts that you feel comfortable in – you don't need to wear mini skirts if that doesn't feel right for you. A knee-length skirt can be just as flattering and might feel more age-appropriate or comfortable for your lifestyle. Pair your leg-revealing outfits with shoes that elongate your legs – even a small heel or wedge can make a significant difference to the overall proportion and elegance of your look.

Styling for men

Choose clothes in your size

1. There's nothing worse than a shirt with gaping buttonholes, or so baggy you look like a child raiding your father's wardrobe. Make sure you wear clothes that actually fit you, as this not only exudes class, but also improves your posture, making you look even more confident!
2. Proper fit is absolutely crucial for men's clothing, perhaps even more so than for women's fashion where there's sometimes more flexibility in silhouettes. A well-fitted shirt, pair of trousers, or jacket can make an average-looking man appear well-groomed and confident, while ill-fitting clothes can make even an attractive man look sloppy and uncertain. The challenge is that many men either don't know what proper fit looks like or are reluctant to size up when needed, clinging to sizes they wore years ago even as their body has changed.
3. For shirts, the shoulder seam should sit right at the edge of your shoulder, not drooping down your arm or pulling across your back. Buttons should lie flat without gaping, and you should be able to fit two fingers comfortably between your neck and a buttoned collar. The shirt should skim your body without being skin-tight or billowing out. Sleeves should end at your wrist bone when your arms are at your sides. If you're between sizes or have a body shape that doesn't fit standard sizing well, consider having shirts tailored – even inexpensive shirts look significantly better when they fit properly.
4. For trousers and shorts, the waistband should sit comfortably at your natural waist without requiring a belt to hold them up. You should be able to sit down comfortably without the waistband cutting into you. The leg should be fitted but not tight, and the length should be appropriate for the style – shorts generally look best hitting just above the knee, while trousers should have a slight break where they meet your shoes. Avoid the temptation to wear your trousers too low or too baggy in an attempt to hide a stomach – this actually draws more attention to the area and looks unkempt.
5. The psychological impact of wearing properly fitted clothes extends beyond just looking better. When your clothes fit well, you naturally stand taller and carry yourself with more confidence. Ill-fitting clothes can make you feel self-conscious and uncomfortable, causing you to slouch or adopt closed-off body language. Well-fitted clothes that allow you to move comfortably encourage better posture and more open, confident body language. This creates a positive feedback loop where looking good makes you feel good, which makes you feel more confident.

Feel more confident this summer with Bodyline

Feeling confident this summer doesn’t mean reaching a particular dress size or changing everything about yourself. Choosing comfortable clothes, making time for your wellbeing and being kinder to yourself are all positive places to start. You deserve to enjoy the season at every stage of your journey.

If losing weight is one of your health goals and you would like some extra support, our team at Bodyline can help you explore your options. Our personalised medical weight loss programmes combine clinical assessment with ongoing guidance, taking your medical history, lifestyle and individual needs into account.

To find out more, call our friendly team on 0800 995 6036 or fill in our online contact form to request a call back.