Al Roker has been open about his journey losing 100 pounds after gastric bypass surgery in 2001. More than 20 years later, he continues to work every day to maintain that weight loss, despite some ups and downs. The 70-year-old recently shared his best advice for keeping weight off, especially as you get older.
In a cover interview with People magazine, the Today show weatherman explained the simple but effective habits that help him stay healthy. “There’s no magic bullet,” he said. He added that even surgery or taking medications like GLP-1 are not enough. “You still have to put in the work,” Roker said. “Sometimes you have to push yourself to do what you need to do.”
Here are the key points he shared about staying fit and feeling his best:
Exercise Every Day
Roker believes daily exercise is essential, no matter how small. “My mantra is ‘something is better than nothing,’” he said. He knows not everyone wants to run marathons or compete in weightlifting. Most people want enough fitness to improve their daily life. For him, this means staying active so he can keep up with his 2-year-old granddaughter, Sky.
Each morning, he spends 10 minutes on weight training exercises using the Start TODAY fitness app. He says this helps keep his bones strong and maintains flexibility, which is important as people age. Besides this, Roker aims for 10,000 steps a day. He reaches this goal through various activities, such as walking on an under-desk pad, using a treadmill, strolling in Central Park, or walking around the Today show offices. “They’re like walking snacks,” he joked. “You just fit it in.”
Balanced Diet Focused on Moderation
Over two decades, Roker has never completely given up his favorite foods. He believes moderation is better than deprivation. “If you deprive yourself, you might snap and overeat later,” he said.
He allows himself treats, like apple crisp with vanilla ice cream, occasionally. For regular meals, he sticks to a consistent routine. Breakfast usually includes yogurt, granola, and sometimes a banana. Lunch is protein-focused. Dinner varies but always includes healthy choices, such as roasted vegetables and olive oil, often prepared on a sheet pan with chicken or fish. “Chicken thighs are probably my go-tos,” he said. Recently, he enjoyed a meal of duck, delicata squash, brown rice, and zucchini.
Roker also enforces a no-phone rule at the dinner table to help everyone eat mindfully, a habit he discussed in a past interview.
Daily Weigh-Ins Help Keep Him Grounded
Roker weighs himself every day. This routine may not work for everyone, but it helps him stay aware. “The scale is not there to punish you,” he explained. “It keeps you grounded and on track.”
He acknowledges that weight can fluctuate. “No one’s perfect—you’re going to slip up,” he said. When this happens, he tells himself, “That was then. Now we’re here. What are we going to do now?” This self-talk helps him move forward without getting discouraged.
The journey has not always been easy, but it has been rewarding. Roker is passionate about sharing his experience to inspire others. “If you look at me and I can do this,” he said, “probably you can too.”
