8,500 daily steps may be enough to prevent weight regain after dieting

A new study suggests that walking 8,500 steps a day may be enough to prevent weight regain after dieting. The research, presented at the European Congress on Obesity, challenges the long-held belief that 10,000 steps are necessary for health benefits. Instead, scientists now argue that fewer steps still deliver significant advantages—without needing to reach the higher target. The idea of walking 10,000 steps daily began as a Japanese marketing campaign in the 1960s. It was never based on strong scientific evidence. Over time, however, it became widely accepted as the ideal goal for fitness and weight control.

The latest study, published in the *International Journal of Environmental Research and Public Health*, tracked 3,758 participants from different countries. All were part of lifestyle modification programmes aimed at weight loss. During the active weight-loss phase, they increased their average daily steps to 8,454. As a result, they lost around 4.39% of their body weight—equivalent to roughly 4kg (8.6lbs). Maintaining higher step counts proved crucial even after dieting. In the weight-maintenance phase, those who kept walking an average of 8,241 steps per day managed to retain 3.28% of their weight loss. Researchers now recommend around 8,500 steps to help people sustain their results long-term. The findings also suggest that the benefits of walking start well before 10,000 steps. Improvements in weight control appear to level off before reaching that number, making the lower target more realistic for many.

The study provides clear evidence that 8,500 steps may be just as effective as 10,000 for preventing weight regain. Participants who maintained this level of activity kept off a significant portion of their lost weight. This challenges the long-standing 10,000-step recommendation and offers a more achievable goal for long-term health.