"Happy After Losing Weight, But It Came Back... Simple Strategy Can Prevent Weight Regain"

Italian Research Team Publishes in International Journal
Study Involving 3,758 Overweight and Obese Adults
Effectiveness of Walking 8,500 Steps During Weight Loss and Maintenance Phases

A study has found that consistently walking 8,500 steps a day can help prevent weight regain after weight loss.

Photo for article understanding. Pixabay

According to Yonhap News on May 9, the research team led by Professor Marwan El Ghoch of the University of Modena and Reggio Emilia in Italy published the results of a systematic review and analysis of 18 randomized controlled trials on weight loss through lifestyle modification in the International Journal of Environmental Research and Public Health.

The team analyzed a total of 18 studies, including 14 randomized controlled trials involving 3,758 overweight or obese adults. The average age of participants was 53 years, and the average body mass index (BMI, calculated as weight divided by the square of height) was 31 kg/m². The study compared 1,987 people who participated in a lifestyle modification program, which included both dietary control and increased walking, with a control group of 1,771 people who either followed diet-only interventions or received no special treatment.

At the beginning of the studies, there was little difference in the average daily step count between the lifestyle modification group (7,280 steps) and the control group (7,180 steps). However, at the end of the weight loss phase (an average of 7.9 months), the average daily step count for the lifestyle modification group increased to 8,454 steps, and their body weight decreased by an average of 4.39% (about 4 kg). During the subsequent weight maintenance phase (an average of 10.3 months), they maintained an average of 8,241 steps per day and continued to show an average weight reduction of 3.28% (about 3 kg) at the end of the study. In contrast, the control group showed no significant changes in either step count or body weight at any point.

The findings also showed that participants who increased their daily steps during the weight loss phase and maintained this increase during the maintenance phase experienced less weight regain. This demonstrates a clear association between 'increased daily steps' and 'long-term weight maintenance.' However, simply increasing the number of steps did not lead to greater weight loss during the weight reduction phase itself. The research team noted, "During the weight loss phase, dietary factors such as reduced calorie intake may have had a greater impact."

Professor El Ghoch, who led the study, pointed out, "Although recommendations to increase step count are often included in weight management programs, it has not been clear whether walking actually helps with weight loss and maintenance, or, if so, how many steps per day are optimal."

He added, "About 80% of overweight or obese individuals who succeed in losing weight regain some or all of the lost weight within three to five years. Therefore, it is important to recommend that people aiming to lose weight walk 8,500 steps a day consistently from the weight loss phase through the maintenance phase. Walking 8,500 steps a day is a simple and cost-effective strategy for preventing weight regain."

This content was produced with the assistance of AI translation services.