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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 summertime in the Northern Hemisphere, which means the chance to spend more time outside. But for many people, especially those who are sensitive to the heat or too much sun, summer weather can pose a challenge when trying to meet their daily steps goal. Here, we’re looking at the different ways you can sneakily boost your steps without risking heatstroke or sunburn.Your best bet for losing fat through walking is to focus on increasing the intensity, frequency of your walks. Many climates where it’s too hot to walk outside during the day are almost always sunny, but some spots might be more bearable when it’s raining.

Summer means longer days, which means more hours to soak up the sun and stay active. At the same time, more hours on the go can also translate into meals that are more spaced out than usual. Even if you keep your eating schedule the same across all seasons, there’s nothing worse than finishing a meal, only to realize you’re hungry again just an hour or two later. Luckily, summer brings with it a host of satiating fiber, protein and water-rich foods that’ll keep you feeling full from one meal to the next.