How Many Steps Should You Walk Each Day To Prevent Regaining Weight?

How many steps should you walk each day to help keep weight off? While some experts point to 10,000 steps a day and others say 5,000 is enough, new research suggests the sweet spot may be somewhere in between.

A study set to be presented at the European Congress on Obesity 2026 in Istanbul found that walking roughly 8,500 steps a day may help people avoid regaining weight after dieting.

Researchers led by Marwan El Ghoch reviewed 18 studies focused on walking and weight management, ultimately analyzing data from 14 trials involving 3,758 adults with an average age of 53 and an average BMI of 31.

Participants who increased their activity levels to about 8,454 daily steps during the weight-loss phase lost an average of 4.39% of their body weight — roughly 4 kilograms (8.8 pounds). Those participants maintained similar activity levels afterward, averaging around 8,241 steps per day, and were able to keep off most of the weight they lost over the long term.

Researchers also found a clear link between higher daily step counts and reduced weight regain. According to El Ghoch, preventing weight regain remains one of the biggest challenges in obesity treatment, with nearly 80% of people who lose weight eventually gaining some or all of it back within three to five years. Source: ScienceDaily.com