Al Rocker Weight Loss Story (Workouts & Diet Exposed)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: December 8, 2023
FACT CHECKED by Benedict Ang, CPT, PN1-NC
Our content is meticulously researched and reviewed by an expert team of fact checkers and medical professionals. They ensure accuracy, relevance, and timeliness using the latest reputable sources, which are cited within the text and listed at the end of the article. Before publication and upon significant updates, we confirm factual accuracy, committed to providing readers with well-informed content. Learn more.

Weatherman Al Roker recently opened up about his fitness journey, sharing the secret behind his 45-lb weight loss.

The longtime “Today” show weatherman shocked many people with his before and after photos on social media.

As a fitness trainer, I always approach celebrity fitness loss stories with an analytic mind to determine whether my clients can see them as inspiration and benefit from their fat loss principles.

So, I teamed up with a dietician and spent a full day analyzing Al Roker’s transformation by closely studying his interviews and social media posts.

Here’s what we found.

Al Roker’s Weight Loss Battle

Al Roker decades ago

Roker’s weight loss journey began over two decades ago when he underwent surgery.

The results were very noticeable; he lost considerable weight at the end of that same year.

However, he faced setbacks and struggles every day trying to maintain his fat loss and lose more weight.

So, when the COVID pandemic hit, he decided to take things more seriously and invest in his health.

He decided to incorporate cardio and a healthy diet into his fitness regimen.

To get a better understanding of his fitness progress, we need to understand the two phases of Al Roker’s fat loss.

Two Phases of Al’s Weight Loss Journey

Al Roker lost weight at two different points in his life in two different ways.

Let’s take a look at both.

Phase I: Surgery

Al underwent gastric bypass surgery around 20 years ago.

This is a surgical procedure where your stomach is shrunk. As a result, you end up eating fewer calories and losing weight at a rapid rate.

After undergoing gastric bypass surgery, Roker dropped around 100 pounds.

But, he didn’t seem to take workouts or dieting seriously during this time, which is why his weight fluctuated.

“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.”

- Al Roker

Phase II: Post-Pandemic

After the pandemic, Al lost about 45 pounds from exercise by following a strict diet and doing daily cardio.

Losing all that extra weight now allows him to perform full-fledged workouts like weight training and HIIT cardio workout.

Al Roker’s Stats

  • Date of Birth: August 20, 1954
  • Age: 69 years old
  • Height: 5’8” (173 cm)
  • Weight: 172 lbs (78 kgs)

Workout Routine and Principles

Al Roker follows a moderate workout routine. He does an assortment of various ground exercises and works with a medicine ball and battling rope exercises.

You can check out his Instagram posts to get a decent idea of how exactly he spaces his workouts.

Al is also a huge promoter of brisk walking to burn more fat. He walked every single day as part of his weight loss cardio routine.


View this post on Instagram


A post shared by Al Roker (@alroker)

He promoted a 30-day walking program during a morning NBC show and even ran the Brooklyn Half Marathon earlier this year.

We found that Roker believes that exercise — and not extreme exercise — is good for the mental health and physical well-being.

And the science backs this up: research from Mayo Clinic shows that moderate-level intensity exercises can help alleviate symptoms of depression [1].

Diet Routine and Principles

When it came to his diet, Roker kept things quite simple: an easy-to-follow low-carb diet to lose weight.

Al shared that he ate only 100 grams of carbs every day, but he didn’t share anything more, so our educated guess is that he follows a keto diet — a diet high in protein and fats and low in carbs.

”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.”

- Al Roker

He also mentioned that his battle with food was met with setbacks and struggles every day, but he was able to overcome the hurdles.

Post-surgery, especially after having his gallbladder removed, Roker has been focusing on eating more protein and good fats. His meals include foods like salmon, quinoa, roasted brussels sprouts, and occasionally treats like a scoop of ice cream.

Thoughts on Al Roker’s Fat Loss

Al Roker with the audience

The way we see it, Al’s fat loss was most effective when he followed good old-fashioned cardio and dieting. While he initially lost a lot of weight after he underwent gastric bypass surgery, it didn’t give him the same motivation.

More often than not, the best ways to lose weight are simple.

Here are five easy ways:

  • Healthy diet: The easiest way to lose fat is to burn more calories than you consume. According to ScienceDirect, you should aim for foods that are rich in protein and fats to keep you satiated [2].
  • Staying hydrated: According to the National Institute of Health (NIH), regular hydration throughout the day can increase your feelings of satiety, thereby helping you avoid unnecessary cravings [3].
  • Cardio: As NIH put it, to lose fat quickly, you should aim for a total of 150 minutes of cardio per week [4]. You can opt for low-impact options like brisk walking and the elliptical or high-impact options like running and jumping rope to lose belly fat.
  • Weight training: Adding weight training to your cardio routine is an excellent way to build muscle, burn extra calories, and reduce your weight.
  • Taking natural fat burners: Natural fat burners are a safe and effective way to enhance and maintain your fat loss. They use natural ingredients to curb cravings, burn stubborn fat, and boost energy levels.


When Did Al Roker Have Gastric Bypass Surgery?

Al Roker had gastric bypass surgery in March 2002. Undergoing this procedure allowed him to drop 100 pounds (45 kgs) by the end of that same year.

What Was Al Roker’s Heaviest Weight?

Al Roker’s heaviest weight was 340 pounds (154 kgs). Given his height, Al Roker had a BMI of 51.7, which is considered severely obese.

How Much Does Al Roker Walk Daily?

Al Roker walks 10,000 steps daily. At least, that’s how much he walked every day when trying to get in shape. It’s hard to say whether he still walks the same number of steps today.


Was this article helpful?

About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

You May Also Like

A close up shot of a person holding an ONNIT Total Human supplement
By Benedict Ang, CPT, PN1-NC 23 days ago
ONNIT Total Human Review (2024 Upd.) Legit or a Scam?
The Calisthenics Diet Plan How to Get the Best Results Featured Image
By Lisa Lorraine Taylor, BSc, CPT 23 days ago
The Calisthenics Diet Plan: How to Get the Best Results
Bowflex vs PowerBlocks Dumbbells
By James Cunningham, BSc, CPT 23 days ago
Bowflex vs Powerblocks Dumbbells (2024) Which Is Better?
A person who is about to eat a paleo meal from best paleo meal delivery service
By Lisa Lorraine Taylor, BSc, CPT 24 days ago
8 Best Paleo Meal Delivery Services (2024 Updated)
mass gainer vs whey
By James Cunningham, BSc, CPT 24 days ago
Mass Gainer vs Whey Protein: Which One Should You Pick?
bulk up
By James Cunningham, BSc, CPT 24 days ago
How to Bulk up Fast (& the Proper Way): 14 Ninja Hacks

Write a Reply or Comment

Your email address will not be published. Required fields are marked *

Our scoring system is the result of objective testing data and subjective expert analysis by a team of fitness coaches and medical experts. Our scoring factors are weighted based on importance. For more information, see our product review guidelines.