Daily 8,500 Steps Recommended to Prevent Weight‑Loss Rebound

Rapid dieting before summer often leads to health problems and a yo‑yo effect, where most people regain lost weight within three to five years. Health experts advise gradual lifestyle changes, including regular moderate exercise, rather than extreme calorie restriction.

A meta‑analysis presented at the European Congress on Obesity in Istanbul examined 3,758 overweight or obese adults from the United Kingdom, the United States, Australia and Japan. Participants who combined dietary guidance with a step‑count program increased their daily walking from about 7,300 steps to an average of 8,454 steps during an eight‑month weight‑loss phase, losing roughly 4 kg. Over the following ten months they maintained about 8,241 steps daily and kept most of the weight loss, averaging a 3 kg reduction. Those who did not increase their activity did not lose weight. The researchers concluded that achieving roughly 8,500 steps per day – both during dieting and after – is a simple, evidence‑based strategy to prevent the yo‑yo effect.