8,500 daily steps may be the new secret to keeping weight off long-term

A new study suggests that walking 8,500 steps a day helps people keep weight off after dieting. The findings, presented at the European Congress on Obesity in Istanbul, challenge the long-held belief that 10,000 steps are necessary for health benefits. Researchers tracked thousands of participants across multiple countries to reach this conclusion.

The study, published in the International Journal of Environmental Research and Public Health, followed 3,758 people through lifestyle modification programs. During the weight-loss phase, participants increased their daily step count to an average of 8,454. They also lost around 4.39% of their body weight—equivalent to roughly 4kg (8.6lbs).

However, walking more did not lead to greater weight loss in the initial dieting stage. Instead, the key finding came later: those who maintained around 8,500 steps a day preserved an average weight loss of 3.28%, or about 3kg (6.6lbs), by the end of the trials. The 10,000-step target, often seen as the gold standard, actually originated from a 1960s Japanese marketing campaign rather than scientific research. Recent evidence shows that health benefits from walking begin well below this number and may even plateau before reaching it.

Scientists now recommend 8,500 daily steps as a practical goal for maintaining weight loss after dieting. The study provides clear data on how step counts relate to long-term weight control. This shift could make physical activity targets more achievable for many people.