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Maintaining weight loss in midlife doesn’t necessarily require strict dietary bans or extreme fasting protocols.
Carl Daikeler, co-founder and CEO of the fitness and nutrition company BODi, says a simple routine earlier in the day has helped him manage his weight while allowing more freedom at dinner.
Los Angeles-based Daikeler, 63, who has led the health brand formerly known as Beachbody for 28 years, openly admits that he doesn’t have an affinity for healthy foods.
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“I eat like a third-grader, okay? Pizza’s a food group,” Daikeler joked in an interview with Fox News Digital.
“I’m just constantly trying to figure out how can I hack my way without having to overturn my life to become one of those diehard health and fitness people, because I’m never going to become that.”
The fitness CEO said he maintains long-term weight loss without strict dieting by eating structured, high-nutrient meals during the day to allow total 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 leaving his evening schedule unrestricted, he shared.
For breakfast, Daikeler replaced standard options with a nutrient-dense shake containing protein, fiber, prebiotics, probiotics and greens, totaling roughly 250 calories.
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“I got rid of breakfast, or I changed my breakfast to this shake that we’ve got called Shakeology,” Daikeler said. “I put some spinach in there and I put a banana in there.”
For lunch, Daikeler prepares a large salad loaded with baby spinach, carrots and chicken, mixed with toppings that mask the taste of the greens.
Replacing traditional breakfast with a 250-calorie nutrient shake provides essential greens, fiber and protein without requiring major cooking or dietary overhauls. (iStock)
“I hide it with some cheese, some nuts, some sliced strawberries, and it’s delicious, and I put chicken in there … I don’t feel like I’m eating a bowl of vegetables, but I am.”
By keeping breakfast and lunch relatively structured, Daikeler gives himself more flexibility at dinner.
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“Now I’ve got a ‘day pass’ for everything else … I eat whatever I want at dinner.”
He does, however, follow a single guideline regarding alcohol intake. “I’m careful not to drink too much,” he said.
“Now I’ve got a ‘day pass’ for everything else … I eat whatever I want at dinner.”
“Once I did that — Shakeology for breakfast, a big salad for lunch, total freedom for dinner, limited alcohol — the 15 pounds just got wiped out. And it stayed off.”
Daikeler warns that overly restrictive nutrition plans are usually difficult to stick with long-term, leading many to abandon their health goals entirely.
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“If you’re trying to be too restrictive, I don’t think that’s life,” he said. “The whole point is living … So if it’s too restrictive, it’s going to break.”
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Instead of completely banning indulgence foods, Daikeler recommends using portion control and mindfulness to enjoy without overeating.
The expert said he focuses on smaller portions rather than cutting favorite foods like pizza out entirely. (iStock)
“I love pizza. But I’ve learned that I can enjoy pizza without eating the whole pizza,” he said. “I like doughnuts. I’ve learned that I can have literally a quarter of a doughnut and be like, that was delicious. But I get no additional satisfaction by eating the whole doughnut.”
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For Daikeler, that balance is part of a broader focus on “healthspan” — prioritizing quality of life and the ability to stay active as he ages.
“Healthspan versus lifespan is all about quality of life,” he said. “I’m all for longevity, but it’s really about quality of life — a way to live and enjoy life that is balanced with maximizing your time on earth.”
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While Daikeler said this approach has worked for him, weight-loss strategies are not one-size-fits-all.
According to the National Institutes of Health, different eating plans can support weight loss, but the most effective approach depends on a person’s individual health needs, preferences and ability to maintain the habits long-term. Individuals are generally advised to consult a doctor or registered dietitian for personalized guidance.