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Breakfast may be the most important meal of the day and <\/span>Al Roker<\/b> fully embraces that philosophy.<\/span><\/p>\n The <\/span>TODAY<\/span><\/i> weatherman appeared on the cover of <\/span>People<\/span><\/i>\u2019s Spring Health issue, where he opened up about the daily habits that have helped him maintain his 100-pound weight loss more than two decades after his 2001 gastric bypass surgery.<\/span><\/p>\n In <\/span>the interview<\/span><\/a>, Roker revealed that he sticks to four simple diet and exercise practices each day.\u00a0<\/span><\/p>\n \u201cModeration rather than deprivation is better in the long run,\u201d said Al.\u00a0<\/span><\/p>\n Each morning for Roker begins with 10 minutes of weight training using the <\/span>Start TODAY app<\/span><\/a>. \u201cIt\u2019s not so much to bulk up, but to keep your bones strong, keep your flexibility, which is important as you age,\u201d he said.<\/span><\/p>\n For exercise he says, \u201cMy mantra is, \u2018Something is better than nothing.\u201d<\/span><\/p>\n Strength is also top of mind for the <\/span>proud grandfather<\/span><\/a>. Roker told <\/span>People<\/span><\/i> that he can currently pick up his 2-year-old granddaughter, Sky, but knows that won\u2019t always be the case. \u201cBut you know, in a couple of years she\u2019s going to be a bigger load. So \u2018Grampa\u2019 wants to be able to carry her up and down the stairs,\u201d he said.<\/span><\/p>\n So what does breakfast look like for him?\u00a0<\/span><\/p>\n Roker keeps things simple and consistent: yogurt, granola and often a banana. For convenience, he also preps his High-Protein Egg Bites in advance for an easy grab-and-go option.<\/span><\/p>\n Daily movement is another non-negotiable for the <\/span>3rd Hour of TODAY<\/span><\/i> co-host. After his morning weights, Roker always follows up with 20 minutes on the treadmill. When the weather is warm, he prefers walking 30 to 45 minutes in Central Park.<\/span><\/p>\n His 10,000-steps-a-day target isn\u2019t so much about hitting a strict benchmark \u2014 it\u2019s simply a motivating, memorable number. \u201cI like the number, and it feels good when I hit it,\u201d he said.<\/span><\/p>\n