**🥣 Al Roker Reveals the 1 Breakfast He Eats Daily to Maintain His 100-Pound Weight Loss 💪✨**

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Start TODAY Chief Motivation Officer Al Roker shares the simple daily habits that have helped him maintain his weight loss for more than 20 years.

Al Roker is sharing the secrets to his success when it comes to maintaining his 100-pound weight loss for over 20 years.

The TODAY weatherman and 3rd Hour of TODAY co-host, 70, appeared on the cover of June’s People’s Spring Health issue. He revealed in an exclusive interview with the publication that he makes sure to do four simple things as part of his diet and exercise routine each day.

As the Chief Motivation Officer behind the new Start TODAY wellness app, Al would be the first to tell you he’s not a big believer in deprivation. In fact, Al told People, he still treats himself to his favorite steak, creamed spinach and baked potato dinner. (“And apple crisp with good vanilla ice cream,” Al added.)

“Moderation rather than deprivation is better in the long run,” said Al.

Al takes the same approach to exercise. Rather than force himself to endure strenuous workouts, Al’s goal is to do a bit of strength training while keeping moving throughout the day.

“My mantra is, ‘Something is better than nothing,’” he said.

The gains from Al’s sensible wellness philosophy have allowed him to bounce back after a series of health episodes in recent years.

After receiving a prostate cancer diagnosis in 2020, Al had surgery and was declared cancer-free months later. In 2022, he was hospitalized for blood clots and had his gallbladder removed.

“My doctor said if I had not been in the shape I had been, I would most likely not be here today,” said Al.

These are the four simple habits Al practices daily for staying healthy and maintaining his weight loss.

Al Starts Every Day with 10 Minutes of Weight Training

Al, who has maintained his 100-pound weight loss since having gastric bypass surgery in 2001, starts every morning with 10 minutes of a weight training routine from the Start TODAY app.

“It’s not so much to bulk up, but to keep your bones strong, keep your flexibility, which is important as you age,” he said.

Al told People that, right now, he can pick up his adorable 2-year old granddaughter Sky. “But you know, in a couple of years she’s going to be a bigger load. So ‘Grampa’ wants to be able to carry her up and down the stairs,” he said.

The Start TODAY app is filled with programs designed to help you stay strong and mobile. This 31-Day Strength-Training Program builds muscle mass and bone density as we age, and this 2-Week Core Series was created by a physical therapist to improve balance and reduce back pain.

He Aims to Walk 10,000 Steps a Day

Al follows his weight training session each morning with 20 minutes of walking on a treadmill. On warmer days, he likes to walk for 30 to 45 minutes around Central Park, he said.

His goal of 10,000 steps each day isn’t a “benchmark” as much as it’s a realistic goal that’s achievable and easy to remember. “I like the number, and it feels good when I hit it,” he said.

Make it easier to get your steps in with Al as your walking buddy! Check out one of these fun, inspirational walking podcasts from Al:

• My Health Story with Al Roker
• Staying Motivated with Al Roker
• Why I Love Walking with Al Roker

He Includes ‘Walking Snacks’ Throughout the Day

Al breaks up the work day with shorter walks inside 30 Rockefeller Center in New York City, the home of TODAY’s Studio 1A.

Al gets steps in by using his walking desks inside his office and dressing room and he also does loops inside the building.

He’s given these shorter sprints for steps an adorable nickname: walking snacks. “You just fit it in,” he explained.

He Eats the Same Breakfast Every Day — and Cooks His Own Meals

Al also likes to stay consistent when it comes to breakfast. His first meal of the day always includes yogurt, granola and often a banana. He's also all about convenience, prepping his High-Protein Egg Bites ahead of time for a grab-and-go morning meal.

The beloved TV personality, who’s penned several cookbooks of his own, switches things up at dinner time, but he always opts to make meals that are healthy and flavorful.

That means lots of pan-searing and roasting using nutritious olive oil. “Any vegetable is better roasted,” said Al.

He’s also a fan of sheet-pan dinners using chicken and fish. “Chicken thighs are probably my go-tos,” he said. Try his method with this Sheet-Pan Honey-Chile Chicken with Corn, Zucchini and Peppers.

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Weight loss tips for beginners. Get on the road to a healthier you.Embarking on a weight loss journey can be overwhelming, especially for beginners. There are so many different diets and exercise programs to choose from, it can be hard to know where to start. However, it doesn't have to be complicated. By following a few simple tips, you can start losing weight and improving your health today.

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1. Make small changes

 

One of the biggest mistakes people make when trying to lose weight is trying to change too soon. This can lead to feelings of lack and failure. Instead, focus on small, sustainable changes to your diet and lifestyle. For example, you could try swapping sugary drinks for water, adding more fruits and vegetables to your meals, or going for a 30-minute brisk walk three times a week.

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When trying to lose weight, it's important to set realistic goals. Don't expect to lose 20 pounds in a month. Instead, aim to lose 1-2 pounds per week. This is a safe and sustainable rate of weight loss that is more likely to help you keep the weight off in the long term.

 

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Exercise is an important part of any weight loss plan. But if you don't enjoy the exercises, you're less likely to stick with them. Find an activity you enjoy, whether it's walking, running, swimming or dancing. There are lots of fun and effective ways to exercise.

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4. Don't skip meals

 Skipping meals may seem like a good way to cut calories, but it can actually backfire. When you skip meals, you're more likely to overeat later in the day. It is also important to eat regularly to keep blood sugar levels stable.

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 5. Make healthy swaps

 There are many simple things you can do to make your diet healthier without feeling like you're cooking for yourself. For example, you can replace white bread with whole grain bread, or choose lean sources of protein such as fish or chicken over red meat.

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Water is essential for good health and can also help you lose weight. Water fills you up and can help you burn more calories. Aim to drink eight glasses of water a day.

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7. Get enough sleep

 

When you're sleep deprived, your body produces more of the stress hormone cortisol, which can lead to increased appetite and weight gain. Try to sleep 7-8 hours a night.

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Stress can also lead to weight gain. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.

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Losing weight takes time and effort. Don't get discouraged if you don't see results right away. Just persevere and you will eventually reach your goals.

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 Losing weight can be challenging, but you don't have to go it alone. Consult your doctor or registered dietitian for individualized advice and support. You can also join a weight loss group or find a friend or family member who is also trying to lose weight.

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 Remember that everyone is different and what works for one may not work for another. It's important to find what works best for you and be patient with yourself. With a little effort, you can reach your weight loss goals and improve your overall health.