Losing weight is often considered as the challenging part of a health journey, but research increasingly indicates that the real difficulty starts after the goal is reached, when the focus shifts to keeping the weight off.
A new systematic review and meta-analysis of randomized controlled trials states that a more realistic everyday activity target may help solve this problem. Instead of the generally cited 10,000 steps, the proof points toward a lower but consistent benchmark: around 8,500 steps per day, maintained during and after weight loss.
The research, conducted by scientists from Italy and Lebanon and presented at the European Congress on Obesity (ECO 2026) in Istanbul, analyzed whether daily walking levels influence long-term weight control. The findings were also published in the International Journal of Environmental Research and Public Health.
Why keeping weight off is so difficult
Biomedical scientist Marwan El Ghoch from the University of Modena and Reggio Emilia in Italy emphasized the long-term challenge of obesity treatment:
"The most important – and greatest – challenge when treating obesity is preventing weight regain,"
He also highlighted how common weight regain is after dieting:
"Around 80 percent of overweight or obese people who initially lose weight tend to put some or all of it back on again within three to five years. The identification of a strategy that would solve this problem and help people maintain their new weight would be of huge clinical value."
What the researchers studied
The team examined 18 randomized controlled trials, and used comprehended step-count data from 14 of them in a meta-analysis.In total , the dataset had 3,758 adults, with an average age of 53, all divided as overweight or obese. Participants were monitored for approximately 18 months.
Each study compared two groups:
- One group followed structured lifestyle changes combining healthier eating and elevated physical activity
- A control group continued their usual everyday routine
Researchers then assessed outcomes in two phases: active weight loss and long-term weight maintenance.
The step count pattern that stood out
At the beginning of the studies, both groups were similar in activity levels, averaging just over 7,200 steps each day.
As the programs advanced, the lifestyle intervention group eventually increased activity levels to:
- 8,454 steps each day during weight loss
- 8,241 steps each day during maintenance
Meanwhile, the control group remained relatively unchanged at almost 7,486 steps per day.
These differences aligned with results:
- Lifestyle participants lost almost 4.4% of body weight
- They maintained approximately 3.3% weight loss over time
- Control groups featured minimal change
Walking mattered more after weight loss
One of the major findings was that walking did not considerably accelerate fat loss in the dieting phase itself. Instead, dietary shifts were primarily responsible for early weight reduction. However, the impact of physical activity became clearer later. Higher step counts were strongly connected with better long-term weight stability, mainly during the maintenance phase. The researchers observed that maintaining approximately 8,500 steps each day helped participants preserve their weight loss more effectively.
A practical recommendation, not a strict rule
The researchers highlighted encouragement rather than rigid targets:
"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."
They also cited its accessibility:
"Increasing the number of steps walked to 8,500 each day is a simple and affordable strategy to prevent weight regain."
At the same time, they warned against treating this number as a fixed prescription:
"The proposed threshold (8,500 steps/day) should be considered as hypothesis-generating rather than prescriptive."
Why 10,000 steps isn’t essential
Although 10,000 steps has long been promoted as an everyday fitness goal, the study reinforces a growing body of evidence that meaningful health benefits happen well below that figure. For several people, 10,000 steps can also feel unrealistic because of time and lifestyle limitations.
Key takeaway: Diet plus movement works best
The findings suggest a simple balance:
- Diet plays the main role in initial weight loss
- Daily movement becomes crucial for keeping weight off
Sustaining almost 8,500 steps a day appears to significantly enhance the chances of maintaining weight loss over time, making it a practical and achievable goal for long-term health.
Disclaimer: This article is intended for informational purposes only and should not be considered medical advice. Individuals should consult a qualified healthcare professional before making any significant changes to their diet, exercise routine, or health management plan.
FAQs:
Q1. What did the study mainly investigate?The study examined how daily step counts influence weight loss and long-term weight maintenance. It focused on whether walking can help prevent weight regain after dieting.
Q2. Is 10,000 steps still necessary?
No, the research suggests that benefits can be achieved at lower levels. Around 8,500 steps per day may be sufficient for many people.
