Even with medications that make weight loss more manageable, many people find themselves struggling emotionally. Why? Because weight loss doesn’t automatically heal emotional pain, body image concerns, or long-standing habits of self-judgment.
That’s where Acceptance-Based Commitment Therapy (ACT) comes in.
ACT is a modern therapy approach that teaches people how to sit with uncomfortable emotions, rather than trying to suppress or avoid them. This is especially helpful in weight management, where emotions like stress, sadness, and frustration often drive eating behaviors.
Weight management expert Dr. Van explains that ACT encourages people to “radically accept that this inner experience you’re having is completely normal, and that you can experience it while still committing to actions that are really important to you and congruent with your values.”
In other words: you don’t have to feel great to make a great choice. You just need to learn to ride the emotional wave.
What Does ACT Look Like in Practice?
Let’s say someone feels sad and lonely after dinner—a common trigger for emotional eating. ACT helps them notice that sadness, observe the craving to eat, and let it pass without giving in automatically. This is called urge surfing.
“You become an observer of your own experience,” says Dr. Van. “You’re reclaiming your power over your personal choice in that moment.”
ACT also helps people realize that just because they think something, doesn’t mean it’s true. A person might think, “I’ve failed again,” or “I’ll never change.” ACT helps people notice those thoughts without fusing with them and without letting them drive behavior.
The Role of Identity
One of ACT’s greatest strengths is how it helps shift identity. When people take small actions—like walking even when they don’t feel like it—they begin to see themselves differently. “Once somebody engages in a behavior enough times,” Dr. Van says, “they start to believe that they are a fit person, that they’re a person who cares about their lifestyle.”
This shift fuels intrinsic motivation, which is far more sustainable than guilt or pressure.
ACT teaches that progress, not perfection, is the goal. Real life is messy—it doesn’t follow strict routines or perfect plans. And when we treat ourselves with kindness instead of criticism, it’s easier to keep moving forward, even on tough days.
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Diet and exercise alone aren’t enough to help many people reach a healthier weight. Medical treatments are needed to address the biological changes happening in our bodies that can drive weight regain. To find a physician near you who specializes in weight management, click here.
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This article was sponsored by Novo Nordisk Canada. All content is created independently by My Weight – What To Know with no influence from Novo Nordisk.
