Consistent Daily 8,500-Step Goal May Reduce Chances of Weight Regain, Study Finds - Video

A simple daily habit may be one of the strongest defenses against weight regain after dieting. New research presented at the 2026 European Congress on Obesity suggests that walking around 8,500 steps a day can help people maintain weight loss long term — a challenge that has frustrated both patients and doctors for decades.

Researchers from the University of Modena and Reggio Emilia reviewed 18 clinical trials involving adults with overweight or obesity. Fourteen of those studies, covering nearly 3,800 participants, were included in a detailed meta-analysis. The findings showed that people who increased their daily step count during weight-loss programs were more successful at keeping the weight off afterward.

At the beginning of the studies, participants averaged about 7,200 steps a day. Those enrolled in lifestyle modification programs — which combined diet changes with walking goals — increased their activity to roughly 8,500 daily steps during the weight-loss phase. On average, they lost about 4 kilograms and, importantly, maintained most of that loss over time by continuing to walk around 8,200 steps per day during the maintenance phase.

In contrast, people in the control groups, who did not increase their activity levels, showed little to no meaningful weight loss.

Researchers found that higher step counts were especially important for preventing weight regain rather than boosting initial weight loss. Calorie reduction still appeared to play the larger role during the active dieting phase. However, maintaining regular movement afterward helped stop the body from drifting back toward previous weight levels.

Nearly 80% of people who lose weight eventually regain some or all of it within several years, making long-term maintenance the biggest obstacle in obesity treatment. The study suggests that walking approximately 8,500 steps daily may offer a practical, low-cost strategy to preserve weight loss.

REFERENCE: Saadeddine, D.; Foglia, M.; Berri, E.; Raggi, S.; Itani, L.; El Ghoch, M. Daily Steps During Nutritional Lifestyle Modification Programs for Obesity Management: A Systematic Review and Meta-Analysis. Int. J. Environ. Res. Public Health 2026, 23, 522. https://doi.org/10.3390/ijerph23040522