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

Recently, Professor Marwan El Ghoch's team at the University of Modena and Reggio Emilia in Italy systematically reviewed and analyzed 18 randomized controlled trials on weight loss through lifestyle modification. The results were published in the International Journal of Environmental Research and Public Health.

The researchers analyzed a total of 18 studies, including 14 randomized controlled trials involving 3,758 overweight and obese adults. The average age of participants was 53, and their average body mass index (BMI—the value calculated by dividing weight by the square of height) was 31 kg/m². The study compared 1,987 individuals who participated in a lifestyle modification program—including dietary regulation and increased walking—with a control group of 1,771 people who either only followed a diet or received no special intervention.

According to the findings, at the start of the studies, there was little difference in the average daily steps between the lifestyle modification group (7,280 steps) and the control group (7,180 steps). However, at the end of the weight loss phase (average duration: 7.9 months), the lifestyle modification group increased their daily steps to an average of 8,454 and lost an average of 4.39% of their body weight (about 4 kg). During the subsequent weight maintenance phase (average duration: 10.3 months), they maintained an average of 8,241 steps per day and sustained an average weight loss of 3.28% (about 3 kg) by the end of the study. In contrast, the control group did not show any significant changes in step count or body weight at any point.

Furthermore, participants who increased their daily steps during the weight loss phase and maintained this habit in the maintenance phase experienced less weight regain, confirming a clear correlation between 'increasing daily steps' and 'long-term weight maintenance.' However, simply increasing step count did not result in greater weight loss during the weight loss phase. The researchers noted, "During the weight loss phase, dietary factors, such as reducing calorie intake, may have had a greater impact."

Professor El Ghoch, who led the research, 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 how many steps are needed per day." He emphasized, "About 80% of overweight and obese individuals who successfully lose weight regain some or all of that weight within three to five years. Therefore, people attempting to lose weight should be advised to walk 8,500 steps a day consistently from the weight loss phase through the maintenance phase." He added that walking 8,500 steps a day is a simple and low-cost strategy to prevent weight regain.