Losing stubborn midlife weight after the age of 50 often feels like a difficult task. Most people believe that weight loss requires extreme dieting, strict restrictions, or starving for long hours. However, Carl Daikeler, the 63-year-old co-founder and CEO of fitness company BODi (formerly Beachbody), proved that you can lose weight while still enjoying your favorite foods like pizza and donuts.
At the age of 57, Daikeler noticed around 6.8 kg (15 pounds) of extra weight around his waist. Instead of following a painful diet plan, he created a balanced daily routine that helped him shed the weight and keep it off permanently.
The 3-Step Routine: Healthy Days & Flexible Dinners
Carl Daikeler openly admits that he does not enjoy eating plain healthy food and prefers eating simple, everyday meals. Therefore, he designed a flexible system based on smart choices during the day so that he could enjoy dinner freely.
1. High-Nutrient Morning Shake
For breakfast, Daikeler replaced heavy traditional meals with a nutrient-dense shake containing around 250 calories. He mixes protein, fiber, spinach, prebiotics, probiotics, and a banana. This quick meal provides essential nutrients without overcooking or complex diet prep.
2. Smart Lunch with Hidden Greens
For lunch, he prepares a large bowl of salad containing baby spinach, carrots, and chicken. To hide the taste of plain vegetables, he adds toppings like cheese, nuts, and sliced strawberries. As a result, the meal tastes delicious while providing high fiber and protein.
3. The “Day Pass” Dinner Strategy
Because his breakfast and lunch are low in calories and high in nutrition, Daikeler gets a “day pass” for dinner. He can eat pizza, normal meals, or his favorite items at night without feeling guilty or gaining the 6.8 kg (15 lbs) back.
Portion Control over Strict Restrictions
Daikeler strongly warns against over-restricting yourself with painful diets. Because extreme diets are hard to sustain, many people give up on their fitness goals completely.
Instead of completely quitting foods like pizza and donuts, he practices portion control and mindfulness:
- Pizza: You can enjoy one or two slices instead of eating the whole pizza.
- Donuts: Eating a quarter piece of a donut satisfies the desire without overloading the body with extra sugar and calories.
Healthspan vs. Lifespan: Quality of Life Matters
For Daikeler, maintaining a healthy weight is part of improving his overall healthspan—the period of life spent in good health and active living. Because the true goal of life is to live happily, staying overly strict with food reduces your overall quality of life.
📌 Disclaimer: Weight loss strategies vary from person to person. Before starting any new diet or fitness routine, always consult a qualified healthcare professional or certified dietitian to suit your personal health needs.
