A widely accepted fitness benchmark, completing 10,000 steps a day, has long been promoted as a straightforward way to improve overall health and support weight loss. But while the target remains valuable, new research suggests that meaningful benefits arise well before reaching that figure. A recent study indicates that walking around 8,500 steps daily may be key to preventing weight regain after dieting. 

The findings were presented at the European Congress on Obesity (ECO) 2026 in Istanbul, Turkey, held from 12-15 May, and published in the International Journal of Environmental Research and Public Health. The study analysed more than 3,700 participants and underscores the essential role of physical activity in long-term weight maintenance.

8,500 steps: The maintenance sweet spot

Researchers identified a clear threshold: participants who raised their daily activity levels to roughly 8,500 steps during their diet and maintained that level afterward were significantly better at keeping the weight off. This step count emerged as the most effective benchmark for weight maintenance across the study group.

The study found that increasing steps did not lead to quicker weight reduction during the dieting phase, which was driven primarily by calorie intake. However, the step count proved crucial later, during the maintenance period, helping individuals avoid regaining the weight they had lost.

Weight regain a major challenge

Around 80% of people who lose weight eventually put it back on within three to five years, the researchers noted. The study highlights sustained, moderate physical activity as one of the most accessible and cost-effective tools for reversing this trend.

Participants who consistently maintained between 8,200 and 8,500 daily steps long after their diet ended retained, on average, 3 kg more weight loss than those who did not continue their increased activity levels. The benefits were linked not to temporary bursts of exercise but to a lasting lifestyle adjustment.

Long-lasting results

While food choices are the dominant factor during active weight loss, the body often attempts to revert to its previous weight once dieting stops. Researchers found that daily walking, about 8,500 steps, equivalent to roughly 3.5 to 4 miles, helps stabilise the body at its new, reduced weight.

(Disclaimer: The details shared here are for educational purposes only and are not intended to replace professional medical consultation. Always seek advice from your doctor or a certified expert. Mathrubhumi English assumes no liability for the use of this information.)