Study Finds Walking 8,500 Steps Daily May Prevent Weight Regain After Dieting

New research suggests that walking approximately 8,500 steps each day could help people keep off the weight they lose during a diet. The findings, which will be presented at the European Congress on Obesity (ECO 2026) in Istanbul, Turkey, from May 12 to 15, and published in the International Journal of Environmental Research and Public Health, offer a clear, practical target for millions struggling with long-term weight management.

For anyone who has ever lost weight only to see the pounds slowly return, this news offers a simple, affordable strategy. Many popular weight loss programs already encourage walking, but until now, there has been limited scientific evidence showing exactly how many steps are needed to maintain weight loss over time. This study helps fill that gap.

Why Weight Regain Is Such a Common Struggle

Obesity is not just about losing weight — keeping it off is often the harder part. According to the study’s lead author, Professor Marwan El Ghoch of the University of Modena and Reggio Emilia in Italy, the greatest challenge in treating obesity is preventing weight regain.

“The most important — and greatest — challenge when treating obesity is preventing weight regain,” Professor El Ghoch explains.

He points out a sobering statistic: around 80% of people with overweight or obesity who initially lose weight tend to put some or all of it back on within three to five years. This cycle of losing and regaining weight can be frustrating and discouraging. It can also impact overall health, as repeated weight fluctuations have been linked to increased risks for heart disease and metabolic problems.

Finding a strategy that helps people break this cycle would be of huge clinical value, according to the researchers. Walking 8,500 steps a day, they believe, might be that strategy.

How the Study Was Conducted

To investigate the role of walking in weight maintenance, Professor El Ghoch and colleagues from Italy and Lebanon carried out a systematic review and meta-analysis. This means they combined and analyzed data from multiple previous studies to look for overall patterns.

The researchers reviewed 18 randomized controlled trials — considered the gold standard in medical research. Of those, 14 studies involving 3,758 adults were included in the final analysis. Participants had an average age of 53 years and an average body mass index (BMI) of 31, which falls into the obesity category. The studies included people from several countries, including the United Kingdom, the United States, Australia, and Japan.

The trials compared two groups:

• 1,987 participants who enrolled in lifestyle modification (LSM) programs. These programs combined dietary guidance with recommendations to walk more and track daily steps. The programs included an initial weight loss phase followed by a maintenance phase designed to help participants keep the weight off long term.
• 1,771 people in control groups who were either dieting without additional support or receiving no treatment at all.

Researchers measured participants’ daily step counts at three points: at the beginning of the studies, after the weight loss phase (which lasted an average of 7.9 months), and after the maintenance phase (which lasted an average of 10.3 months).

What the Researchers Found

At the start of the trials, both groups had similar activity levels. Participants in the LSM group averaged 7,280 steps per day, while those in the control group averaged 7,180 steps daily. The control group did not significantly increase their daily walking and did not experience weight loss during the studies.

Participants in the LSM programs, however, increased their daily step count to an average of 8,454 steps by the end of the weight loss phase. During that time, they lost an average of 4.39% of their body weight, equal to roughly 4 kilograms (about 8.8 pounds).

Critically, participants largely maintained their higher activity levels throughout the maintenance phase, averaging 8,241 steps per day by the end of the studies. They also kept off most of the weight they had lost, with an average long-term weight loss of 3.28%, or about 3 kilograms (about 6.6 pounds).

Further analysis revealed a clear connection between higher daily step counts and reduced weight regain. People who increased their steps during the weight loss phase and continued that level of activity afterward were more successful at maintaining their weight loss.

Why Walking Helped With Maintenance, Not Initial Loss

Interestingly, walking more was not linked to greater weight loss during the initial dieting phase. Researchers believe this may be because factors such as calorie reduction have a stronger effect on short-term weight loss. In other words, what you eat matters most when you are actively trying to shed pounds.

However, walking became a powerful tool during the maintenance phase. The researchers suggest that regular physical activity, even moderate walking, helps prevent the metabolic slowdown that often occurs after weight loss. It may also help regulate appetite hormones and improve how the body uses energy, making it easier to keep weight off.

Professor El Ghoch says the findings show that lifestyle modification programs can support meaningful long-term weight loss.

“Participants should be always encouraged to increase their step count to approximately 8,500 a day during the weight loss phase and sustain this level of physical activity during the maintenance phase to help prevent them from regaining weight,” he adds. “Increasing the number of steps walked to 8,500 each day is a simple and affordable strategy to prevent weight regain.”

What Experts Generally Say About Walking and Weight

Health experts have long recommended walking as a safe, low-impact exercise suitable for most people, including those with joint pain or other health conditions. The U.S. Department of Health and Human Services recommends at least 150 minutes of moderate-intensity aerobic activity each week, which walking can easily fulfill.

Walking offers benefits beyond weight management. Regular walking has been shown to:

• Improve cardiovascular health by lowering blood pressure and cholesterol
• Boost mood and reduce symptoms of anxiety and depression
• Strengthen bones and muscles
• Improve balance and coordination, especially in older adults
• Help regulate blood sugar levels

For people with obesity or overweight, walking is often a more sustainable starting point than high-intensity workouts. It does not require special equipment, a gym membership, or advanced fitness skills. A simple pair of comfortable shoes is all that is needed.

Practical Takeaways for Readers

If you have lost weight and are worried about regaining it, or if you are planning to start a weight loss program, here are some practical steps based on this research:

– Aim for 8,500 steps per day. This is slightly higher than the often-cited 10,000-step goal, but the study found it to be a realistic and effective target for weight maintenance.

• Track your steps. Use a smartphone app, a fitness tracker, or a simple pedometer. Seeing your daily count can help you stay motivated and on track.
• Start where you are. If you currently walk fewer than 5,000 steps a day, gradually increase your count by 500 steps each week until you reach the target.
• Make walking a habit. Incorporate walking into your daily routine. Take a 10-minute walk after meals, park farther from store entrances, take the stairs instead of the elevator, or walk while on the phone.
• Combine walking with a healthy diet. Remember that the study found walking was most effective for maintaining weight loss, not for achieving initial weight loss. A balanced, calorie-controlled diet remains essential for losing weight in the first place.
• Be consistent. The participants who kept off the most weight were those who maintained their higher step count over many months, not just during the diet phase.

The Bottom Line

This new research provides a clear, evidence-based target for anyone trying to prevent weight regain after dieting. Walking approximately 8,500 steps per day — and sticking with it long term — appears to be a simple, affordable, and effective strategy. While it may not dramatically boost initial weight loss, it plays a crucial role in keeping the weight off, which is often the hardest part of the journey.

As Professor El Ghoch emphasizes, identifying a strategy that solves the problem of weight regain would be of huge clinical value. For millions of people, that strategy may be as simple as putting one foot in front of the other, 8,500 times a day.

Source: ScienceDaily