I am supposedly overweight but my bodyfat is very low - so I don't bother listening to that. Weight is not linked to being healthy per se, you can have sub dermal fat which is less of an issue than visceral fat - that's the killer. You can be a bit overweight and still have good cardiovascular health, good cholesterol balance and low insulin resistance. Though of course one feels better psychologically if one looks leaner and trimmer.
I enjoy my food, and when I was playing higher level rugby I was definitely a bit "squarer" than I am now, but I was very powerful. However, it was unsustainable, I was spending a ridiculous amount on food, and I wasn't as healthy as I am now. Waist was over 36" which at only 6'1" is far too much.
I am now a bit of a nutrition bore though - I don't eat crap, it has no appeal to me I've conditioned myself to just not be interested in it at all. Then again I've always preferred home cooked meals, or something made from scratch. As a rule I avoid anything that comes in a crinkly package. If I fancy a snack, it'l be fruit, nuts, an omelette or something along those lines. That said I allow myself the odd treat now and again, but it is the exception to the rule. As a result my insulin resistance has severely improved, my fitness (doing more functional and plyometric training) has improved, my blood pressure is spot on and my HDL cholesterol ratio is at the top of the scale. Because I'm into fitness/strongman training I'm also relatively strong - but that's just a hobby of mine rather than purely the reason why I'm fitter now.
Whilst I was not unfit or morbidly overweight, my blood pressure wasn't great, my cholesterol wasn't ideal and whilst my fitness was "good" I was straining myself rather than being generally just healthy overall. After a recent health check, my lungs are that of a 24 year old which is great, and my health is that of someone younger too. It does make a difference and it is never too late to start making an effort.
It takes a lifestyle change, not just a diet restriction for a few weeks/month, you literally have to change the way you live your life and stick to it. That doesn't mean becoming a gym rat, or lifting weights, but on the food choices, and how you active you are etc... I actively avoid processed/refined foods, it's a tough choice at times and sometimes there is no choice - but you just have to balance it the best way you can. All my meals are home cooked (including lunch for work). I drink water and no fizzy drinks, and something which a lot of people struggle with - I don't drink alcohol. Well, I do, but again it may be once a month or less, sometimes a couple of times a month, it is rare, and even then it won't be a lot, a couple of glasses of wine or a beer.
It worked for a little while, but I just didn't like being overweight. So now im just over 13 stone and stronger than I ever have been.
