A major new study has reshaped the debate around daily walking targets for weight management.
Researchers say fewer steps than commonly believed may still help prevent weight regain after weight loss.
The findings were presented at the European Congress on Obesity.
A new analysis suggests that walking around 8,500 steps per day is enough to help people maintain weight loss once they have already shed extra weight.
The research indicates that this figure is significantly lower than the widely promoted 10,000-step goal often used in fitness tracking and public health messaging.
Scientists also noted that participants walking about 59,500 steps per week were able to maintain their reduced body weight over time.
What the research showed
The study was published in the International Journal of Environmental Research and Public Health and reviewed 18 clinical trials.
A total of 1,987 patients participated in structured lifestyle programs, while 1,771 individuals either followed dieting-only approaches or received no treatment.
In lifestyle intervention groups, participants received dietary guidance along with advice to track daily steps.
Over time, their average daily steps increased from 7,280 to 8,454 steps.
This increase was linked with an average weight loss of around 4 kilograms, while long-term follow-up showed they maintained about 3 kilograms of that loss.
Walking vs weight loss impact
Researchers found that increasing walking beyond this range did not significantly improve weight loss results during the active phase.
They noted that calorie reduction played a more important role in initial weight loss compared to additional step increases.
However, maintaining a consistent step count appeared crucial in preventing weight regain over time.
Speaking about the findings, Professor Marwan Al-Ghosh of the University of Modena and Reggio Emilia highlighted the long-term challenge of obesity management.
“The biggest challenge in treating obesity is preventing weight gain. About 80 percent of people gain weight again within three to five years,” he said.
He added that simple strategies like daily step goals could have major public health value.
“People should be encouraged to walk about 8,500 steps per day. This is a simple and inexpensive strategy that can prevent weight regain,” he noted.
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