How Al Roker Maintains His 150-Lb Weight Loss: ‘There’s No Magic Bullet’
The 'Today' star says being there for his granddaughter inspires him to stay healthy
Al Roker’s weight loss journey is one of the most impressive transformations in Hollywood—and he’s now speaking out about how he’s been able to maintain his results.. The beloved TV personality and Today Show weatherman lost 150 pounds after undergoing gastric bypass surgery in 2002 and since made healthy eating and walking a priority. Here we break down his weight loss journey and the everyday habits that have transformed his life.
Al Roker underwent surgery for weight loss
Roker, 70, was candid about reaching 340 pounds before undergoing gastric bypass surgery— a procedure that helped him shed 150 pounds. The decision came after years of trying and failing to lose weight through traditional diets.
In 2022, Roker marked the 20th anniversary of his surgery by sharing a striking post on Instagram. In a series of photos, he holds his old size 54 jeans to show just how far he had come. “It’s still a struggle, but I’m never going back,” he wrote. “I have setbacks and struggle every day, but I never forget how far I’ve come.”
Woman's World Answers
“Gastric bypass surgery helps people lose weight by reducing the size of the stomach and rerouting part of the digestive system,” explains Edmond Hakimi, DO, medical director at Wellbridge. “The surgery itself is just a tool—it still requires lifelong diet, exercise and lifestyle changes to keep the weight off.”
How Al Roker maintains his weight loss today
In a new exclusive interview with People, Roker shared that he uses the Start TODAY app, which offers workouts, meal plans and encouragement, every morning to weight train for about 10 minutes.
“It’s not so much to bulk up, but to keep your bones strong, keep your flexibility, which is important as you age,” Roker told People.
“There’s no magic bullet. You’re still going to have to put in the work.” —Al Roker
Roker also said that he wants to be able to actively spend time with his granddaughter Sky: “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 walks regularly
While weight training is a key aspect of Roker’s daily routine, he told People he also prioritizes cardio by walking for 20 minutes using a treadmill during cooler months and walking outdoors in Central Park for 30 to 45 minutes when the weather is warmer.
Roker also told People he not only sets aside designated walking time, but also incorporates walks into his daily routine by walking throughout the 30 Rockefeller Center building and using a walking desk.
“They’re like walking snacks,” Roker told People. “You just fit it in.”
He eats healthy—but allows indulgences
According to People, Roker’s favorite meal, which he still sometimes enjoys today, is: “A two- to three-inch, bone-in ribeye with creamed spinach or a baked potato and apple crisp with good vanilla ice cream.”
Roker told the publication he still believes in indulging in meals he enjoys, but doing so sparingly rather than all the time. “If you deprive yourself of stuff that you like, eventually you’re going to snap and go crazy,” he said.
He also strives to make consistent healthy food choices, such as having granola, yogurt and a banana for breakfast, a protein-rich lunch and what he refers to as “a normal dinner.” It perhaps includes chicken thighs which Roker told People is one of his “go-tos.”
There’s no quick fix
Despite his successful weight loss surgery, Roker told People there isn’t a simple fix to weight loss. “There’s no magic bullet,” Roker said. “You’re still going to have to put in the work.”
He ultimately brought one of his key weight-loss motivations back to his granddaughter.
“I want to be in shape for her,” Roker told the publication. “I would consider it a major milestone if I can see her enter high school. And God, it would be unbelievable to see her graduate and go to college. I’m going to take what I can.”
How healthy eating boosted Al Roker’s weight loss results
While surgery helped jump-start his weight loss, Roker has experimented with different diets over the years. Most notably, he was an advocate for the keto diet, which helped him lose 40 pounds in 2019. On his Instagram, he documented many of his homemade ketogenic meals, including low-carb bread and egg muffins.
“Keto can be effective for weight loss because it reduces hunger hormones, helps stabilize blood sugar and encourages fat burning,” notes Dr. Hakimi. “However, it’s not for everyone. Everyone’s ideal carb intake is different, so it is important to listen to your body and work with a healthcare provider if making significant dietary changes.”
Roker also prefers sourcing his food from local farmer’s markets. “The great thing about a farmers market is that it takes care of the whole you,” he told AARP in 2023. “You get clean, organic food that’s been brought to you by the people who grow it and produce it.”
Why Al Roker loves walking for weight loss
Along with changing his eating habits, Roker has prioritized staying active. Walking became his go-to exercise, and he committed to getting at least 10,000 steps per day.
“I wake up about 4 o’clock to do our weather stuff, so by 4:45, I’ve talked with my meteorologist and we’ve gone over what we want to do, so then I do a couple miles on the treadmill before I get started,” he told Woman’s World in June 2024. “I try to get a half-hour to 45-minute walk in Central Park and back again. Some days I’ll walk home from work. It’s not like an active walk. It’s more like a stroll or sashay, a promenade, if you would.”
Roker even documented a streak of 186 consecutive days of reaching 10,000 steps, crediting the habit for improving his overall health. “With the advent of the Fitbit and the Apple Watch, it became much easier,” he said. “I like the number 10,000. It feels like you’ve done something.”
“Walking is an excellent, low-impact way to stay active, and minor adjustments—like picking up the pace or adding resistance exercises—can help keep the body strong,” says Dr. Hakimi.
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