Research shows that a walking program can result in successful weight loss. You can boost the calories you burn and your likelihood of sticking with your plan by incorporating a few simple guidelines.

Put in the time.

According to the American College of Sports Medicine, 150 to 250 minutes per week of moderate-intensity exercise, like walking, can result in modest weight loss. However, more significant weight loss requires more than 250 minutes. This means that if you truly want to initiate changes in your weight, you should commit to at least a 50-minute walk, five days per week. If you are a beginner, do what you can now and work up to this goal. If you put in the time, you will get the results.

Step up the intensity.

Boosting the intensity of your walk will help you burn more calories. Try speed intervals: walk quickly for 60 seconds and recover at a slower pace for 30 seconds throughout the workout. Take an outdoor route with hills or stairs, or increase the incline on your treadmill. Break up your routine by hiking on the weekends. The hills, elevation, and rough terrain will challenge you to work harder.

Stay committed.

Building your fitness level takes time. With regular exercise, your body can push harder and longer to boost calorie burn. Going out for a leisurely walk once a week may provide health benefits, but it likely won’t be enough to initiate weight loss. Choose the number of days you can dedicate to exercise and remain consistent to achieve results.

Give it purpose.

Use your walk to run errands. A 25-minute brisk walk to and from the post office counts as a workout. Once you get to the mall, walk the halls for 30 minutes before you start shopping. Invite your co-worker to a walking meeting. One study showed that people who walked the dog for just 20 minutes, five days per week, lost an average of 14 pounds in a year. When your workout helps you accomplish a task, squeezing it into your day is much easier.

Make it fun.

A walk doesn’t have to be a boring stroll from one point to the next. Mix things up by adding strength training circuits. Walk 10 minutes, stop, and do 15 squats. Walk 10 more minutes, stop, and do 20 calf raises.

Ask friends to join you or reserve your walk for special times with loved ones. The more enjoyable your exercise, the more likely you'll want to do your workout.

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.