Hopefully by now, at least some of you are becoming Body Wise. You are finding ways to add more activity into your daily routine, going for walks regularly, drinking plenty of water and watching what and how much you eat.

So you should be seeing some progress by now. You should have more energy during the day and are probably sleeping better at night, and maybe your clothes have even started feeling a little looser. These are all signs that you are becoming healthier! But those of you who have been practising the tips you've learned from this column for a while may feel you have reached a plateau, and may be looking for a way to progress. Read on for some tips on how to increase calorie burning during your walk and give your body the push it needs to get off that plateau.

In order to increase the benefits of your exercise routine, something will need to change. That's where the acronym FITT comes in. There are basically four elements to an exercise routine that can be varied in order to improve results: Frequency, Intensity, Time and Type of exercise. By changing one or more of these elements, you can give your body the extra little push it needs to get off a plateau: Frequency: Obviously, if you walk three days a week now and increase it to five days -- you will start to see and feel some results. Ideally, you should be doing some form of exercise on most days of the week, so I would suggest that you find time to walk or do some form of exercise on five or six days each week if you do not already.

Intensity: Pick up the pace! Walk a little faster, or if you feel you are already walking at a good pace, try interval training. Interval training is defined as short, high-intensity exercise periods alternated with rest. To interval train during your walk, try jogging for spurts. Once you are fully warmed up, try walking for two minutes and then jogging for two minutes, alternating between the two, or walk to one utility pole and jog to the next.

This will increase your heart rate and you will burn a lot more calories in the same amount of time.

Time: Increase the length of your walks. If you are currently walking for 20 minutes, increase it to 30 minutes, or from 30 to 45 minutes. The longer you are exercising the longer your body will be burning calories and therefore the more total calories you will burn! Type: Try something new. Mix it up - go for a bike ride, try an aerobics class, go out kayaking, take up strength training. Just add another type of exercise one or two days a week; different types of exercise use different muscles.

So challenge yourself by playing with one or two of the elements of FITT during some of your exercise sessions. A word of caution, however - only try one thing at a time to prevent overdoing it. For example, if you are going to try interval training today, don't also increase the length of your session; give your body a chance to adjust to any change in your routine by making gradual changes.

By using the tips in this column, you will not only add variety to your programme to prevent boredom, but you will also give your body the boost in calorie burning that it needs to get you going past that plateau and continuing on your journey to becoming Body Wise!