Sat Dec 13 00:10:00 UTC 2025: ## Al Roker Reveals Secrets to 20-Year Weight Loss Success

NEW YORK, NY – Beloved TODAY Show weatherman Al Roker, 70, is sharing his secrets to maintaining a 100-pound weight loss for over two decades. Roker, featured on the cover of People’s Spring Health issue, emphasizes a philosophy of moderation over deprivation and consistent, manageable habits.

As Chief Motivation Officer for the Start TODAY wellness app, Roker advocates for small, sustainable changes. He still enjoys his favorite meals, like steak, creamed spinach and baked potato, in moderation. “Moderation rather than deprivation is better in the long run,” Roker told People.

His approach to exercise is equally practical. Instead of grueling workouts, Roker focuses on incorporating movement throughout his day. “My mantra is, ‘Something is better than nothing,'” he said.

Roker’s commitment to his health has been critical to his overall health, especially after a prostate cancer diagnosis in 2020 and hospitalization for blood clots in 2022. “My doctor said if I had not been in the shape I had been, I would most likely not be here today,” Roker shared.

Here are the four key habits Roker practices daily:

  1. Morning Strength Training: He starts each day with 10 minutes of weight training from the Start TODAY app. The goal is to maintain bone strength and flexibility, allowing him to enjoy activities like carrying his granddaughter, Sky.
  2. Daily Walks: Roker follows his strength training with 20 minutes on a treadmill, or a 30-45 minute walk around Central Park on warmer days. He aims for 10,000 steps, a number he finds achievable and motivating. He also has podcasts on the Start TODAY app to help you meet your walking goals.
  3. “Walking Snacks”: He incorporates short walks, or “walking snacks,” throughout his workday at 30 Rockefeller Center, utilizing walking desks and taking loops around the building.
  4. Consistent Breakfast & Healthy Dinners: Roker starts his day with a consistent breakfast of yogurt, granola, and banana, often supplementing with pre-made High-Protein Egg Bites. For dinner, he focuses on healthy, flavorful meals, opting for pan-seared or roasted dishes using nutritious olive oil. He’s a fan of sheet-pan dinners, especially using chicken or fish.

Roker’s message is clear: small, consistent efforts can lead to significant and lasting improvements in health and well-being.

Read More