It’s a War Worth Fighting… And the Prize Is Your Life
By Richard W. Schmidt, RDN
About ten years ago, one of my students said something that stuck with me:
“Losing weight is like a war—you must fight for every pound and never give up.”
When you think of a war, you imagine two sides battling it out, and usually, one side wins. In the world of weight loss, the battlefield looks different for everyone. Some fight for months, others for years—but everyone is in a war to win.
The big question is: Who—or what—are you fighting?
Sometimes the enemy isn’t just the scale. It’s people around you who don’t support your goals. It’s tempting foods popping up everywhere. It’s the voice in your head whispering, “Why bother?”
Here’s a sobering fact: Based on recent NHANES 2021–2023 data and 2024 studies, approximately 40%–42% of U.S. adults have obesity, with nearly 3 in 4 (around 70%–75%) classified as either overweight or having obesity. The prevalence of adult obesity is currently over 40%, and at least 25% of adults in every U.S. state are living with obesity. Back in the early 1960s, fewer than 14% had a BMI over 30. The battlefield has grown—and you are not alone.
Step One: Face the Enemy
The first enemy you must defeat is the temptation to give up. Doing nothing feels easier than all the work ahead. But progress doesn’t happen in giant leaps—it happens one step at a time.
You have an advantage now: you’re more Food Information Literate than ever before. You understand calories, nutrients, and how your body works. That knowledge is your armor—it’s what makes this war winnable.
Forget past failures. This isn’t about beating yourself up—it’s about realizing that failure is no longer an option.
Step Two: Arm Yourself
Every battle requires strategy and weapons. In your weight loss war, your arsenal includes:
- Knowledge: Understand what you’re eating, why, and how it affects your body.
- Planning: Track calories, prep meals, and set realistic exercise goals.
- Problem-solving: Overate or had a tough emotional day? Break it down: How many extra calories? How will you adjust over the next few days?
- Emotional control: Emotional eating may give temporary comfort, but it doesn’t solve the problem. Take a walk, call a friend, or read an empowering article instead.
Your weapons are stronger now than ever. Each small victory builds confidence, improves health, and reinforces momentum.
Step Three: Expect a Messy Battlefield
Not every day will be perfect—and that’s okay. Slips, stumbles, and unexpected challenges are part of long-term success.
Think in numbers, not emotions. Calories are measurable. Emotions aren’t. If you ate 2,000 extra calories because of stress, break it down and plan your next move. Knowledge plus action is your winning formula.
Step Four: Celebrate Every Victory
When my student asked how long this “war” would last, I said:
“Longer than your past attempts—but only you will know when you’ve won.”
Victory isn’t only about the scale. It’s confidence gained, energy regained, health improved. Every small win matters: choosing a healthy meal, walking instead of scrolling, saying “no” to a tempting snack. Those steps add up to a life transformed.
Step Five: Raise Your Victory Flag
Look in the mirror. Smile. Say it out loud: “My life matters. I am winning this war.”
Success isn’t just about weight—it’s about your health, energy, and life. Raise your metaphorical victory flag, and celebrate every triumph along the way. Each day you stay committed is another brick in the fortress protecting your health and future.
Food for Thought
- Success is your only choice. Treat it like a non-negotiable mission.
- Patience is essential. Wars aren’t won overnight.
- It’s about health, not just weight. Energy, confidence, and longevity matter.
- Be in the game. You can’t win if you sit on the sidelines.
- Celebrate progress. Small wins lead to ultimate victory.
- Victory is possible. Wave your flag proudly—this war can be won.
Weight loss isn’t just a battle—it’s a war worth fighting. The prize isn’t just a smaller number on the scale—it’s your life, your health, and your confidence. Equip yourself with knowledge, plan your strategy, manage your emotions, and celebrate every victory.
Because at the end of the day, you are the general of your own army—and the prize is priceless.
You can explore my approach in more detail in You Can’t Outrun That Brownie, or continue learning through the resources and articles available on my website.
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About the Author
Richard W. Schmidt, RDN, is the author of You Can’t Outrun That Brownie and a Registered Dietitian Nutritionist who lost over 30 pounds in his fifties and has maintained that loss for more than 15 years. He teaches sustainable weight loss through portion control, frequency awareness, and structured annual exercise prescriptions.
