Al Roker has spoken plenty about his 100-pound weight loss, which happened after he underwent gastric bypass surgery in 2001. Over two decades later, maintaining that number (amidst some fluctuations, of course) remains a daily effort, which is why the 70-year-old recently shared his best tips for keeping up with weight loss, especially “as you age,” he said.

The Today weatherman imparted all the wisdom he has accrued in a cover interview with People. His tips and rituals are simple, but effective. “There’s no magic bullet,” he says—not even his surgery or taking a GLP-1. “It’s not the end. You’re still going to have to put in the work,” he added. “Sometimes you have to push yourself to do the things you need to do.”

Keep reading to learn his priorities for feeling his best.

Daily exercise is a non-negotiable

Even if it’s just a quick walk. “My mantra is ‘something is better than nothing,’” he said. “Maybe you’ll be running marathons or entering weight-lifting contests, but I think most people just want a level of fitness that improves their quality of life.” That’s certainly the case for the newly minted grandfather, who noted that he wants to be able to keep up with his 2-year-old granddaughter, Sky.

And so, that means kicking every day off with 10 minutes of weight training moves from Start TODAY’s fitness 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 explained. On top of that, he keeps a daily step goal of 10,000 and tries to reach it however he can—be that on an under-desk walking pad, the treadmill, a stroll through Central Park, or a midday jaunt around the Today offices at 30 Rockefeller Center. “They’re like walking snacks,” he said. “You just fit it in.”

Diet prioritizes consistency and moderation—no deprivation

Over Roker’s 20-plus years of weight loss maintenance, he has never fully abandoned his favorite foods. “Moderation rather than deprivation is better in the long run,” he said. “If you deprive yourself of stuff that you like, eventually you’re going to snap and go crazy.”

So, he’ll have a serving of apple crisp with vanilla ice cream, his favorite dessert, occasionally. And that’s balanced by the consistency he keeps for breakfast and lunch. For breakfast, he has yogurt, granola, and maybe a banana; he later enjoys a protein-focused midday meal. He switches up “normal” dinners, but keeps them nourishing by using lots of olive oil and roasted vegetables—two major components of his beloved sheet-pan cooking method, which also often features chicken or fish. “Chicken thighs are probably my go-tos,” he explained. Recently, he made duck, delicata squash, brown rice, and zucchini.

Roker and his family also have a strict no-phones-at-the-dinner-table rule, which he believes helps him eat more mindfully, he previously told The Daily Mail.

He steps on the scale daily

This is a practice that may not work for everyone, but for Roker, it does. “I think it keeps you more grounded,” he said. And he understands that the scale may not always read the number he expects. It isn’t there to punish him, but to keep him on track. “No one’s perfect—you’re going to screw up. Lord knows I have,” he admitted. “But you just gotta say, ‘That was then. And now we’re here. What are we gonna do now?’ You have to have that chat with yourself.”

The journey hasn’t been easy, but it’s been worth it for Roker, which is why he is so passionate about sharing his story. He hopes it helps others on similar paths feel less alone. “My feeling is if you look at me and I can do this,” he said. “Probably you can too.”