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Maintaining weight loss in midlife doesn’t necessarily require strict food bans or extreme fasting protocols.
Carl Daikeler, co-founder and CEO of fitness and nutrition company BODi, says a simple routine earlier in the day helped him manage his weight while allowing him more freedom at dinner.
Los Angeles-based Daikeler, 63, who has run the health brand formerly known as Beachbody for 28 years, openly admits he has no affinity for healthy foods.
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“I eat like a third grader, okay? Pizza is a food group,” Daikeler joked in an interview with Fox News Digital.
“I’m constantly trying to figure out how can I make my way without having to turn my life upside down to become one of these health and fitness enthusiasts, because I’ll never become one.”
The fitness CEO said he maintains long-term weight loss without a strict diet by eating structured, nutrient-rich meals during the day to allow complete freedom at dinner. (iStock)
When Daikeler turned 57, he found himself unable to lose 15 pounds he had gained around his waistline. Rather than adopting a strict diet, he adjusted two specific meals during the day while giving free rein to his evening schedule, he shared.
For breakfast, Daikeler replaced the standard options with a nutrient-rich shake containing protein, fiber, prebiotics, probiotics and greens, totaling about 250 calories.
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“I got rid of breakfast, or I changed my breakfast to this shake that we called Shakeology,” Daikeler said. “I put spinach in it and I put a banana in it.”
For lunch, Daikeler makes a big salad loaded with baby spinach, carrots and chicken, tossed with toppings that mask the taste of the greens.
Replacing the traditional breakfast with a nutritious 250-calorie shake provides essential greens, fiber and protein without requiring major cooking or diet overhauls. (iStock)
“I hide it with cheese, nuts, strawberry slices, and it’s delicious, and I put chicken in it…I don’t feel like I’m eating a bowl of vegetables, but I am.”
By keeping breakfast and lunch relatively structured, Daikeler allows himself more flexibility at dinner.
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“Now I have a ‘day pass’ for everything else…I eat whatever I want for dinner.”
It does, however, follow a single guideline regarding alcohol consumption. “I’m careful not to drink too much,” he said.
“Now I have a ‘day pass’ for everything else…I eat whatever I want for dinner.”
“Once I did that – Shakeology for breakfast, a big salad for lunch, total freedom for dinner, limited alcohol – the 15 pounds just wiped off. And it stayed.”
Daikeler warns that overly restrictive nutrition plans are usually difficult to follow long-term, leading many people to abandon their health goals altogether.
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“If you try to be too restrictive, I don’t think that’s life,” he said. “The whole point is to live… So if it’s too restrictive, it will break.”
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Instead of banning indulgent foods altogether, Daikeler recommends using portion control and mindfulness to enjoy them without overeating.
The expert said he focuses on smaller portions rather than completely cutting out favorite foods like pizza. (iStock)
“I love pizza. But I learned that I can enjoy pizza without eating it whole,” he said. “I love donuts. I learned that I can literally eat a quarter of a donut and think it was delicious. But I don’t get any extra satisfaction from eating the whole donut.”
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For Daikeler, this balance is part of a broader approach focused on “healthspan” – prioritizing quality of life and the ability to stay active as one ages.
“Health life expectancy versus length of life is a quality of life issue,” he said. “I’m all for longevity, but it’s really about quality of life – a way of living and enjoying life that is in balance with maximizing your time on earth.”
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Although Daikeler says this approach worked for him, weight loss strategies aren’t one-size-fits-all.
According to the National Institutes of Health, different diets can promote weight loss, but the most effective approach depends on individual health needs, preferences and the ability to maintain these habits long-term. Individuals are generally advised to consult a doctor or dietitian for personalized advice.
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