Photo: freepic
Researchers have determined how much walking is needed to avoid gaining weight.
Scientists from Italy and Lebanon conducted a systematic review and meta-analysis of randomized controlled trials and found that around 8,500 steps per day is enough to support weight loss and help maintain it over time, according to ScienceAlert.
According to the researchers, this level of daily activity is associated with greater weight loss and better long-term weight maintenance over several months.
“The most important goal in treating obesity is preventing weight regain,” said Marwan El Ghoch. “About 80% of people who lose weight tend to regain some or all of it within three to five years. Identifying strategies to prevent this has major clinical importance.”
The scientists analyzed data from multiple randomized controlled trials involving adults with overweight or obesity. In total, the meta-analysis included 3,758 participants with an average age of 53, followed for about 18 months.
Participants were divided into two groups:
- One group followed a structured lifestyle intervention program (healthier diet and increased physical activity)
- The control group continued their usual habits
Results showed that those in the lifestyle intervention group:
- Lost about 4.4% of their body weight during the weight-loss phase
- Maintained a 3.3% lower body weight during the follow-up phase
A key factor was the number of daily steps. At the start, both groups averaged around 7,200 steps per day. By the end:
- The intervention group increased to about 8,400–8,500 steps per day
- During the maintenance phase, they averaged around 8,200 steps
- The control group showed no meaningful increase in activity or weight loss
The findings suggest that moderate increases in daily walking—rather than extreme targets—can play a crucial role in both losing weight and preventing regain.
Previous research has also highlighted that adequate sleep may have an even stronger impact on lifespan than diet and exercise alone.
