Scientists reveal how many steps a day prevent weight regain after dieting, and it is less than 10,000

A new study suggests the secret to preventing weight regain after dieting may be far simpler than many people think. Researchers presenting findings at the 2026 European Congress on Obesity found that people who consistently walked about 8,500 steps a day during a weight-loss program — and maintained that habit afterward — were significantly more likely to keep the weight off long term.

According to the research team, walking could become one of the easiest and most affordable tools to break that cycle.

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Why Weight Regain Happens So Often

Experts have long warned that losing weight is only half the battle. But maintaining that loss is where many people struggle and where the real work begins. Professor Marwan El Ghoch, from the University of Modena and Reggio Emilia in Italy, explained that around 80% of people with overweight or obesity regain some or all of the lost weight within three to five years.

That pattern pushed scientists to search for realistic lifestyle habits, so instead of focusing on extreme exercise routines or restrictive diets, the new analysis examined whether something as accessible as daily walking could make a measurable difference.

Nearly 4,000 Adults Took Part

The researchers reviewed 18 randomized controlled trials and included 14 studies in the final analysis, covering 3,758 adults from countries including the United States, the United Kingdom, Australia, and Japan.

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Participants had an average age of 53 and an average BMI of 31, placing many in the obesity category. Researchers monitored step counts during both the weight-loss phase and the long-term maintenance phase.

At the start, both groups averaged roughly 7,200 daily steps, but those participants who increased their walking to around 8,500 steps per day during the program experienced more successful long-term weight maintenance.

Why 8,500 to be Exact

For years, the fitness world has heavily promoted the idea of walking 10,000 steps a day. But scientists say this newer number may be more realistic and sustainable for many adults.

The research suggests benefits appeared before reaching the often-discussed 10,000-step benchmark.

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That could make the goal feel more achievable for people balancing work, parenting, commuting, and other daily responsibilities. Researchers also emphasized that walking is low-cost, accessible, and easier on the joints than many high-intensity workouts.

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The findings do not suggest walking alone is a magic solution for weight loss. But they do point to the powerful idea that maintaining consistent movement may help stop lost weight from slowly returning.