Al Roker’s Simple Regimen for Maintaining a 100-Pound Weight Loss for Over 20 Years

Al Roker’s Long-Term Approach to Weight Loss & Health

Al Roker has proven that sustainability—not deprivation—is key to lasting health. Despite his gastric bypass surgery in 2001, he attributes his continued success to moderation, consistency, and movement.

"My mantra is, 'Something is better than nothing,'" Al says. His philosophy has helped him bounce back from serious health episodes, including prostate cancer surgery in 2020 and a hospitalization for blood clots in 2022.

So, what are his four simple daily habits that keep him feeling strong?

1. Daily Strength Training (10 Minutes Each Morning)

Al starts each day with 10 minutes of weight training, focusing on mobility, flexibility, and bone strength. He follows a workout from the Start TODAY wellness app, which helps him maintain functional strength.

💪 Why it Works:

• Preserves muscle and prevents age-related weakness

• Improves flexibility for daily activities

• Keeps him prepared to lift his growing granddaughter

2. Walking Goals: 10,000 Steps a Day

Al follows his morning strength training with 20 minutes of treadmill walking, or 30–45 minutes outside when the weather allows.

🚶 His Perspective:
"I like the number, and it feels good when I hit it."

💡 Why it Works:

• Encourages movement without pressure

• Supports heart health and weight maintenance

• Makes fitness accessible and enjoyable

3. ‘Walking Snacks’ Throughout the Day

A genius strategy: mini walks inside Rockefeller Center keep him moving all day long.

🔄 How He Does It:

• Uses walking desks in his office

• Takes loops around the building

• Breaks up work sessions with quick walks

🚀 Why It Works:

• Helps prevent sitting-related health issues

• Boosts energy and creativity

• Makes daily movement effortless

4. Consistent Healthy Meals – Breakfast & Cooking His Own Dinners

🍽 Breakfast: Always yogurt, granola, and banana for a balanced start.
🍳 Dinners: Flavorful but nutritious—he pan-sears and roasts vegetables with olive oil, which he swears makes any vegetable taste better.

💡 Why it Works:

• Minimizes decision fatigue

• Keeps meals nutritious yet enjoyable

• Supports long-term health without deprivation

For a full 30-day wellness plan, meal ideas, and fitness guidance, try the Start TODAY app, available for download here.

Final Thoughts: A Wellness Plan That Works

Al Roker’s approach proves that small, daily habits lead to lifelong health. By embracing moderation instead of restriction, finding ways to move naturally throughout the day, and maintaining consistency in nutrition, he continues to thrive—regardless of age.

Would you follow Al’s four-step routine? Let us know your thoughts in the comments below!

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