New study: You don't need 10,000 steps a day to keep off weight loss

2026-05-12 07:48:00, Shëndeti CNA

Maintaining weight loss remains one of the biggest challenges for people struggling with excess weight. However, a new study suggests that the famous 10,000-step-a-day goal may not be necessary.

A systematic review and meta-analysis conducted by researchers in Italy and Lebanon has found that around 8,500 steps a day may be enough to help people maintain lost weight and avoid regaining the pounds.

According to biomedical scientist Marwan El Ghoch, the biggest challenge in treating obesity is not just losing weight, but preventing it from returning.

"About 80 percent of overweight or obese people who initially lose weight regain it partially or completely within three to five years," he said.

What did the study show?

The researchers analyzed 18 randomized controlled trials that included overweight or obese people. In total, the meta-analysis included data from 3,758 adults with an average age of 53 years, followed for about 18 months.

Participants were divided into two groups: one group followed weight loss programs through a healthy diet and increased physical activity, while the other group continued their normal lifestyle.

The results showed that the group that changed their lifestyle lost an average of 4.4 percent of their body weight during the weight loss phase and managed to maintain about 3.3 percent of this loss later on.

The secret was in the steps.

The data revealed that participants who managed to maintain their weight had significantly increased their physical activity.

From an average of about 7,280 steps per day at the start of the study, they reached nearly 8,500 steps during the weight loss phase and maintained this level afterward.

On the other hand, the control group did not experience significant changes in step count or significant weight loss.

According to researchers, this shows that daily physical activity plays a key role, especially after initial weight loss.

A more realistic goal

Experts say that the goal of 8,500 steps per day is more practical and achievable for most people than the traditional goal of 10,000 steps.

"Increasing the number of steps to about 8,500 per day is a simple and affordable strategy to prevent weight regain," El Ghoch emphasized.

However, researchers warn that further research is needed to accurately determine the ideal threshold of physical activity for long-term weight maintenance./ CNA