Al Roker has revealed that he lost ‘about 45 pounds in the last several months’ by combining a daily walking routine with a low-carb diet.
The Today weather anchor, 67, opened up about his health strategies on Monday’s show while speaking with NBC News correspondent Morgan Radford about new research that found calorie restriction may not lead to weight loss.
‘Exercise, and not extreme exercise — we’re doing that 30-day walking challenge — that improves, I think, your mental health,’ Roker said. ‘Combined with a low-carb diet, I’ve lost about 45 pounds in the last several months. I do about 100 grams of carbs a day and I walk.’
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Al Roker, 67, opened up about his weight-loss strategies on the Today show Monday while he and his colleagues were discussing low-carb diets
The Today weather anchor revealed he has lost ‘about 45 pounds in the last several months’ by walking and following a low-carb diet. He is pictured in February (L) and April (R) of this year
Roker used to weigh over 300 pounds before undergoing bariatric surgery in 2002 (pictured). He had promised his dying father, Albert Lincoln Roker Sr., he’d lose weight and get healthy
Hoda Kotb was quick to add that Roker does more than walk, saying he also incorporates weight training into his workouts.
‘I’m the oldest person here. I’m trying to last a little longer,’ he joked with his colleagues, who are all in their 40s and 50s.
Radford had spoken with Dr. David Ludwig, professor of nutrition at Harvard School of Public Health, about low-carb diets during the health segment that aired earlier in the show.
For people who are struggling with obesity that isn’t driven by overeating, the expert advises they stop counting calories and just cut carbohydrates to control their insulin levels.
‘I do about 100 grams of carbs a day and I walk,’ Roker told his colleagues
Roker kicked off Today’s 30-day walking challenge last week to inspire people to exercise more this summer
The approach, which he and his team call the carbohydrate-insulin model, has been touted by Roker for years — and he is just as passionate about getting his steps in.
Roker kicked off the month of June by leading the show’s 30-day walking challenge to inspire others to exercise more this summer.
The month before, he completed the Brooklyn Half Marathon after power walking the 13.1 mile-race.
‘It isn’t setting any land speed records, but it was faster than any of my training walks,’ Roker told Today after maintaining a pace of 15 minutes and 14 seconds per mile.
Roker often shares videos of his daily walks on his Instagram page, which has more than 861,000 followers
In May, he completed the Brooklyn Half Marathon after power walking the 13.1 mile-race at a pace of 15 minutes and 14 seconds per mile
‘There is a sense of accomplishment,’ he added of finishing the race in three hours and 19 minutes. ‘It’s like, “Wow, this is something 22,000 people did. Not everybody can do it.” And you do feel like, “Oh, OK, I did that!”‘
On March 15, Roker celebrated the 20-year anniversary of his gastric bypass surgery, saying he will ‘never forget’ how far he has come since losing more than 100 pounds.
He marked the occasion on Instagram by sharing photos of himself with his old jeans to show how he is half the size he was two decades ago.
‘Hard to believe it was 20 years ago today, I wore these size 54 Levi jeans to my #gastricbypass at 340 lbs and here I am today,’ he wrote in the caption.
Roker has been candid about his weight loss over the years, and he celebrated the 20-year anniversary of his gastric bypass surgery on March 15
‘It’s still a struggle but I’m never going back,’ he added. ‘I have setbacks and struggle every day, but I never forget how far I’ve come.’
Roker also shared footage of himself trying on his old Levis, which slid up easily without being unbuttoned. The jeans were so big on him that it looked like they could fit another person.
He opted for bariatric surgery in 2002 after years of unsuccessful diets and weight-related health issues.
The gastric bypass helped him drop down to 190 pounds, but it wasn’t a cure-all for his struggles with eating.
The Today weather anchor shared photos of himself with his old jeans to show how he is half the size he used to be
Roker weighed 340 pounds and wore size 54 jeans on the day of his surgery. He lost more than 100 pounds after the procedure. He is pictured in March 2001 (L) and May 2022 (R)
It wasn’t until he gradually gained back about 50 pounds that he realized he had to overhaul his diet and fitness routine for good.
The Today star candidly detailed his battle with binge eating and weight loss and how it had impacted his life, career, and marriage to TV journalist Deborah Roberts in his 2012 book ‘Never Goin’ Back: Winning the Weight Loss Battle for Good.’
‘My wife is a size 4; she runs, she works out and it became a problem in our marriage. On a Saturday she’d get up, get dressed to run and I’d be sitting on the couch or making breakfast for the kids and was quite happy about our choices. She, on the other hand, was not,’ he wrote in an essay for Today in 2013.
‘She was upset about it, she was frustrated, she was angry,’ he recalled. ‘She thought, “Why don’t you care enough about yourself and why don’t you care about me and our relationship enough to change?” And I said, “Look, it’s not about you. It’s about me.”‘
Roker (pictured in January 2001) detailed his battle with binge eating and weight loss and how it had impacted his marriage to TV journalist Deborah Roberts in his 2012 book ‘Never Goin’ Back: Winning the Weight Loss Battle for Good’
Roker (pictured with his wife in December 2002) dropped down to 190 pounds after the surgery but regained about 50 pounds, which made him realize he need to overhaul his diet
In Roker’s memoir, he explained how the turning point in his health journey came after he promised his dying father, Albert Lincoln Roker Sr., he’d lose weight.
‘I don’t know if you’ve ever had to make a deathbed promise to someone you love, but if you have, you know the kind of guilt and massive responsibility I felt in that moment,’ he wrote.
Roker has continued to keep the weight off with regular exercise, including power walking, and healthy meals. In 2019, he lost 40 pounds on the high-fat, low-carb ketogenic diet.
The ratio of fat to carbs and protein is 4:1 in the keto diet and the goal is to lose weight by achieving ketosis, a natural state in which the body is burning fat for energy rather than carbohydrates.
Roker (pictured with Roberts in February) has continued to keep the weight off with regular exercise and healthy meals. In 2019, he lost 40 pounds on the high-fat, low-carb ketogenic diet
Roker fiercely defended the low-carb eating plan after former Biggest Loser trainer Jillian Michaels insisted it was a ‘bad’ diet ‘for a million reasons.’ They are pictured in 2013
While there are many proponents of the diet, there are other health experts that warn against it as a weight loss plan.
Roker fiercely defended the low-carb eating plan after former Biggest Loser trainer Jillian Michaels insisted it was a ‘bad’ diet ‘for a million reasons.’
In a scathing tweet, he accused her of promoting ‘on camera bullying, deprivation, manipulation and more’ as a coach on the weight-loss show.
‘What works for you, works for you,’ Roker later elaborated on the Today show. ‘There’s science on both sides that says it’s not a great idea and science that says it is a good idea.
‘I think it’s up to people — with their doctor, with their medical professional — [to make their own decision].’