UNDATED (CNN) -- If losing weight was one of your New Year's resolutions you've probably already found out it's a tough one to keep. It can be done, you just have to know a few weight loss secrets.
Weight loss experts will tell you it takes more than a quick resolution to watch the numbers on the scale go down. First, you track your weight at least once a week and keep a daily food journal. Watch for empty calories.
Drinks are big culprits, like alcohol and sodas. Exercising is important too, but doctors warn you still have to watch what you eat. In order to lose one pound, by exercising you have to burn 3,500 calories to lose a pound of fat.
You also need to watch how many calories you eat each day. Physical activity is important. It's great for fitness and health and for reducing risk for diabetes. But just doing more activity one week, as opposed to another week, won't increase the amount of weight that you lose.