Weight loss programs often promote increased daily walking, yet the effectiveness of this strategy in sustaining weight loss has not been thoroughly examined. Recent research has sought to clarify whether walking more can indeed aid in preventing weight regain after dieting and, if so, what the optimal step count might be.
The Importance of Preventing Weight Regain
Professor Marwan El Ghoch from the University of Modena and Reggio Emilia emphasizes, "Preventing weight regain is the most significant challenge in obesity treatment." Studies indicate that approximately 80% of individuals who successfully lose weight eventually regain some or all of it within three to five years. Identifying effective strategies to maintain weight loss could provide substantial clinical benefits.
To delve deeper, Professor El Ghoch and his team conducted a systematic review and meta-analysis of prior studies examining the relationship between walking and weight management.
Study Overview Involving Nearly 4,000 Adults
The research evaluated 18 randomized controlled trials, ultimately including 14 studies with a total of 3,758 participants. The average age of participants was 53, with an average BMI of 31 kg/m², representing diverse populations from countries such as the UK, US, Australia, and Japan.
Participants were divided into two groups: one engaged in lifestyle modification (LSM) programs that combined dietary guidance with increased walking, while the other served as a control group either following a diet alone or receiving no intervention. The LSM programs featured an initial weight loss phase followed by a maintenance phase aimed at long-term weight retention.
Step counts were monitored at the beginning, after the weight loss phase (averaging 7.9 months), and after the maintenance phase (averaging 10.3 months). Initially, both groups had similar activity levels, with the LSM group averaging 7,280 steps daily compared to 7,180 steps in the control group.
Correlation Between Step Counts and Weight Maintenance
While the control group did not significantly increase their walking and did not lose weight, those in the LSM programs improved their daily step count to an average of 8,454 steps by the end of the weight loss phase, resulting in an average weight loss of 4.39%, roughly 4 kg. They largely maintained their activity levels during the maintenance phase, averaging 8,241 steps daily and retaining a long-term weight loss of around 3.28%, or about 3 kg.
Further analysis established a strong link between higher daily step counts and reduced weight regain. Those who increased their steps during the weight loss phase and continued this activity level afterward were more successful in sustaining their weight loss. Interestingly, increased walking did not correlate with greater weight loss during the initial dieting phase, likely due to the more significant impact of calorie reduction on short-term results.
An Accessible Strategy for Weight Management
Professor El Ghoch concludes that lifestyle modification programs can effectively support long-term weight loss. He advises that participants should aim to increase their daily step count to approximately 8,500 during the weight loss phase and maintain this level to help prevent weight regain. "This simple and affordable strategy can significantly aid in weight management," he notes.
