Walk this many steps a day to stop weight gain, says research

A new study presented at the European Congress on Obesity 2026 suggests that walking around 8,500 steps daily may help people maintain weight loss. Researchers found that people who stayed physically active after losing weight were less likely to regain it over time.

In Short

• Researchers from Italy and Lebanon analysed studies on walking and weight maintenance
• Both groups began with similar activity levels and broadly similar lifestyles
• Participants who raised movement during dieting lost about four kilograms on average

Losing weight is difficult, but for many people, maintaining that weight loss is an even bigger challenge. Many people successfully lose kilos through dieting, exercise, or lifestyle changes, only to slowly gain the weight back within a few years.

Experts say this cycle of weight loss and regain is one of the biggest problems in obesity management today.

In modern lifestyles, long sitting hours, unhealthy eating habits, stress, poor sleep, and lack of physical activity have made obesity a growing health concern across the world.

While gyms, diet plans, and fitness trends continue to grow in popularity, researchers are now highlighting one simple habit that could make a major difference in walking.

According to new research presented at the European Congress on Obesity (ECO 2026) in Istanbul, Turkey, walking around 8,500 steps every day may help people avoid regaining weight after they lose it. Researchers found that people who increased their daily step count during their weight-loss journey and continued walking regularly afterwards were more successful at maintaining their weight.

The findings suggest that physical activity does not have to be extremely intense or complicated. Something as simple as regular walking may support long-term weight control and overall health.

WHAT DID THE STUDY FIND?

The study was conducted by researchers from Italy and Lebanon, who analysed multiple studies related to weight loss, walking habits, and long-term weight maintenance.

Researchers observed people during different stages of weight loss and later during the weight maintenance phase. The goal was to understand whether daily walking habits could influence the chances of regaining lost weight.

At the beginning of the study, both groups had nearly similar physical activity levels. One group walked around 7,280 steps daily, while the other walked approximately 7,180 steps a day. Both groups also followed similar lifestyles initially.

However, differences started appearing when one group made lifestyle changes and increased their daily movement. During the weight-loss phase, this group increased their average daily steps to nearly 8,454.

As a result, participants in this group lost an average of around 4 kilograms.

WALKING AFTER WEIGHT LOSS MADE THE DIFFERENCE

Researchers found that the most important factor was not just walking during weight loss, but continuing the habit afterwards.

Even after losing weight, participants maintained an average of around 8,241 daily steps. Because of this regular activity, they were able to prevent major weight regain.

By the end of the study period, participants were still maintaining an average weight loss of nearly 3 kilograms, showing that regular walking helped them sustain most of their progress.

Meanwhile, people in the control group who did not increase their step count showed no major weight-loss improvements.

WHY DO PEOPLE REGAIN WEIGHT AFTER DIETING?

Experts say the body naturally tries to regain lost weight after dieting. Metabolism can slow down after weight loss, hunger hormones may increase, and maintaining strict diets becomes difficult over time.

This is why many people regain weight within three to five years after losing it.

Researchers say that regular physical activity, especially sustainable habits like walking, may help counter these effects. Walking improves calorie burning, supports metabolism, reduces stress, and helps people stay consistent without putting too much pressure on the body.

WHY WALKING WORKS

Walking is considered one of the easiest forms of exercise because it does not require expensive equipment, gym memberships, or intense training. It is also suitable for people of different age groups and fitness levels.

Health experts say regular walking can offer several benefits, including:

• Better weight management
• Improved heart health
• Reduced stress and anxiety
• Better blood sugar control
• Improved digestion and metabolism
• Better sleep quality

Unlike strict workout routines, walking is easier to maintain in the long run, which may explain why it helps with long-term weight control.

IS 10,000 STEPS STILL NECESSARY?

For years, 10,000 daily steps have been considered the standard fitness goal. However, newer studies suggest that even lower step counts can provide significant health benefits.

This latest research shows that around 8,500 steps daily may already be enough to support weight maintenance after weight loss.

Experts say consistency matters more than chasing very high fitness goals. Small lifestyle changes done regularly often deliver better long-term results than extreme fitness plans.

SIMPLE WAYS TO INCREASE YOUR DAILY STEPS

People struggling to complete daily steps can start with small changes, such as:

• Taking short walks after meals
• Using stairs instead of lifts
• Walking while talking on the phone
• Parking farther away from destinations
• Taking evening walks regularly
• Using a fitness tracker or mobile app

Researchers say even gradual increases in physical activity can make a difference over time.

The study highlights an important message: maintaining weight loss may not always require extreme diets or exhausting workout routines.

A simple and consistent habit like walking around 8,500 steps every day could help people stay active, healthier, and reduce the chances of gaining lost weight back.

As obesity rates continue to rise globally, experts believe sustainable habits like daily walking may play a major role in long-term health and weight management.

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