At 71, Al Roker, the beloved TODAY show weatherman, has become a beacon of long-term weight management success. More than two decades after undergoing gastric bypass surgery in 2002, which helped him shed over 100 pounds (approximately 45 kg), Roker continues to maintain his slimmer physique through consistent, uncomplicated habits. Central to his routine is a straightforward breakfast he enjoys every single day: yogurt paired with granola and often a banana. This unassuming meal, he reveals, plays a key role in keeping his weight stable without feeling deprived.

Roker’s journey began amid personal health challenges. Weighing around 340 pounds at his heaviest, he opted for surgery after traditional diets failed. The procedure was a turning point, but Roker emphasizes that maintenance requires daily discipline rather than drastic measures. “Moderation rather than deprivation is better in the long run,” he has shared in interviews. His breakfast choice exemplifies this philosophy—nutritious yet satisfying, providing protein from yogurt, fiber and crunch from granola, and natural sweetness plus potassium from the banana when included.

This combination isn’t random. Yogurt offers probiotics and protein to promote gut health and satiety, helping curb mid-morning cravings. Granola adds whole grains for sustained energy, while the banana contributes vitamins and quick carbs without spiking blood sugar excessively. Together, they form a balanced, low-calorie start to the day that aligns with Roker’s preference for simplicity. He prepares it quickly at home, avoiding complicated recipes that could derail consistency.

Beyond breakfast, Roker’s overall approach integrates movement and mindful eating. He starts mornings with 10 minutes of weight training using the Start TODAY app, focusing on bone strength and flexibility as he ages. This is followed by 20 minutes on the treadmill or outdoor walks in Central Park, aiming for 10,000 steps daily. He calls short bursts of activity “walking snacks”—easy to fit into a busy schedule, like pacing during TV breaks or office laps. Strength training isn’t about bulking up but maintaining mobility, especially to keep up with his young granddaughter.

Diet-wise, Roker follows a Mediterranean-inspired pattern heavy on fish, vegetables, nuts, and whole grains like quinoa or brown rice. Lunches are protein-rich, often salads or grilled items, and dinners remain “normal” with occasional indulgences like steak, creamed spinach, or apple crisp with ice cream. He weighs himself daily but doesn’t obsess over fluctuations, viewing food as enjoyment rather than enemy. Hydration is key too, starting with cold brew coffee (decaf or regular) for its energizing effects.

Roker’s mantra—”something is better than nothing”—extends to setbacks. He’s regained weight in the past, such as after family losses, but rebounds with small, sustainable changes. No phones at dinner promotes mindful portions, and he preps grab-and-go options like high-protein egg bites for variety.

What makes Roker’s strategy effective is its realism. In a world of fad diets and quick fixes, his yogurt-granola-banana ritual proves consistency trumps perfection. It supports energy for his demanding career, family time, and active lifestyle. For anyone seeking lasting weight maintenance, Roker’s example shows that a humble, repeatable breakfast can be a powerful anchor in a lifelong health commitment.