In order to lose weight and get yourself fitter and healthier you need to build up to walking at least 10,000 steps a day.
10,000 steps is about 5 miles ,so every 5 miles that you walk, you are actually burning off approx 500 calories.
As a general rule walking one mile over level ground would mean you had walked off 100 calories - if you weighed about 150 pounds.
Obviously the heavier you are, then the more calories you will walk off. If you walk up an incline the calories will drop off even faster.

Just over 2,000 steps is the average when walking one mile.

If you are having a problem avoiding high calorie foods then here is a list of just a few foods to remind you just how many steps you would need to take to walk off their calories. If you want to eat that Snickers bar that’s fine but don’t forget to add an extra 2,393 steps to your daily routine!

• A glass of red wine = 2,050 steps
• One rum and coke = 2,400 steps
• One iced doughnut = 4,100 steps
• Just one oz or 25gm of potato crisps = 3,300 steps
• A spring roll = 8,200 steps
• A bagel with cinnamon and raisins = 6,200 steps
• Portion of chocolate ice cream = 4,500 steps
• One large wholemilk latte = 5,450 steps
• One slice of pepperoni pizza = 5,000 steps
• Portion of Christmas pudding and brandy butter = 8,450 steps
• One pint of beer = 4,100 steps
• A large chocolate bar with nuts = 8,500 steps
• Two large chocolate chip cookies =5,100 steps
• 2ozs or 50 gm of cheddar cheese = 5,200 steps
• 3oz or 75gm of white boiled rice = 2,200 steps
• Portion of roast chicken(no skin) = 4,150 steps
• A green apple = 2,000
• 4oz of vanilla low fat yohurt = 1780 steps
• One small carrot = 45 steps
• 1oz of oickled onions = 80 steps
• A cherry tomato = 14 steps

So work out your walking routine and walk off those calories and become that fitter, leaner you – start today!

For more info on step counters

Enjoy your walking