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. “It’s easy to get dehydrated in the summer, but watermelon is a water-filled fruit that helps meet your daily hydration goals,” explains Mary-Catherine LaBossiere, a registered dietitian. And while watermelon doesn’t have as much fiber as some other fresh fruit, its combination of water and fiber is highly satiating. Add to that the fact it’s a great source of vitamins A and C, lycopene and citrulline, and you’ve got a warm-weather winner. You can also boost the fruit’s filling factor by pairing it strategically with other foods. For instance, you could make a watermelon, basil and feta salad with balsamic vinegar, LaBossiere suggests. “Combining a fruit, like watermelon, with the fat in feta helps slow down how quickly your blood sugar rises after eating watermelon.” That means you won’t be left craving more food right after you eat.