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

May 2026 : A new study has suggested that people trying to maintain weight loss after dieting may benefit significantly from a simple habit — walking around 8,500 steps a day.

The research, presented by the European Association for the Study of Obesity, found that maintaining a consistent daily walking routine could help people avoid regaining weight after completing a weight-loss programme.

Researchers noted that one of the biggest challenges in obesity treatment is not losing weight initially, but keeping it off over the long term. According to the study, nearly 80 per cent of people who are overweight or obese and successfully lose weight tend to regain some or all of it within three to five years.

Marwan El Ghoch, co-author of the study from the University of Modena and Reggio Emilia, said identifying a sustainable strategy to prevent weight regain would have major clinical importance.

“Around 80 per cent of people with overweight or obesity who initially lose weight tend to put some or all of it back on again within three to five years,” El Ghoch explained. “Finding an effective long-term solution could significantly improve obesity treatment outcomes.”

The researchers analysed data from multiple clinical trials involving nearly 4,000 participants. The study compared 1,987 people who followed lifestyle-modification programmes — including diet plans, walking targets and step-tracking routines — with 1,771 people who either relied only on dieting or received no treatment at all.

The findings showed that participants who increased their physical activity and averaged about 8,454 steps a day during their weight-loss phase experienced greater success in maintaining weight reduction. On average, these participants lost about 4.39 per cent of their body weight, which equated to roughly four kilograms.

Researchers concluded that individuals attempting to lose weight should aim to maintain a daily step count of approximately 8,500 steps not only during the active weight-loss phase but also afterward to reduce the risk of regaining weight.

The study comes at a time when obesity levels are rising rapidly worldwide. According to the World Obesity Federation’s World Obesity Atlas, obesity rates are expected to reach nearly 30 per cent globally by 2035.

Health experts warn that the growing obesity crisis poses serious medical, psychological and economic challenges. Obesity is linked to several chronic conditions, including heart disease, diabetes and hypertension, while also increasing risks of mental health disorders and reduced quality of life.

Researchers also highlighted recent evidence showing that people with obesity face a 70 per cent higher risk of developing serious infections. Studies further suggest that one in ten infectious disease-related deaths globally could be linked to obesity-related complications.

The World Health Organization Europe region had earlier set a goal of halting the rise in adult obesity at 2010 levels by 2025. However, no European country succeeded in achieving that target, with obesity rates having increased by nearly 138 per cent since 1975.

New international public health goals under the 2022–2030 Non-Communicable Diseases Action Plan now aim for a 30 per cent reduction in average Body Mass Index (BMI) levels by 2030, along with measures to prevent obesity among children.

Researchers said the findings reinforce the importance of simple and sustainable lifestyle changes, such as regular walking, in long-term weight management and overall health improvement.

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