What’s not to love about walking? It’s free, easy and offers tons of health benefits. But can it help you lose weight? On the one hand, walking may help prevent weight gain over time, according to the results of a 15-year study. However, it may be tough to shed weight through walking alone: “Without dietary changes, you [would] need to do a lot of exercise consistently for a number of weeks to see a shift in the scales,” says Shelley Keating, PhD. “But, of course, it is possible!” she adds. Here’s how you can make it happen. Your best bet for losing fat through walking is to focus on increasing the intensity, frequency or duration of your walks.Your best bet for losing fat through walking is to focus on increasing the intensity, frequency or duration of your walks. Boosting your walking pace (intensity), for example, is a simple way to burn more calories. To put things in numbers: A 155-pound/70-kilogram person who walks for 30 minutes at a pace of 3.5mph/5.6kph burns roughly 149 calories, according to estimates from Harvard Medical School. But, quicken that pace to 4mph/6.4kph and the total increases to 167 calories. You can also increase the intensity of your walks by incorporating hills. Inclines add variety to your walking program and raise your heart rate in no time flat, says Keating. Keep in mind: You may have heard that exercise — especially higher intensity exercise — produces an “afterburn” effect that keeps you burning fat hours after your workout. But, while brisk walking may burn more calories post-workout than a leisurly walk, the amount is minimal, or “the equivalent of one or two pieces of fruit,” says Keating. “The key for fat loss is how much energy you expend with each exercise session and how many calories you’re consuming via your diet.”