One of the most common New Year’s resolutions is to lose weight. So, what are the secrets for a successful weight-loss program? How can an individual successfully achieve this goal and keep the weight off long-term?

There are no secrets to weight loss, no “magic pill” that instantly and safely removes that unwanted fat. “Crash” or fad diets do not work long-term. Moreover, these often extreme weight-loss programs actually can be detrimental to your health in the long run. It may have taken years to put on the weight, so realistically it takes time to safely and effectively slim down.

With more than 64 percent of Americans overweight, most adults would benefit from reducing their daily caloric intake. Healthy weight loss is considered one to two pounds per week. This can be achieved by decreasing calories by 500 to 1,000 per day.

Here are five essential tips for a successful weight loss program:

First, do not eat within three to four hours of bedtime. This is a major mistake that most people make. Eating before going to bed is the best way to put weight on, not take weight off.

Second, about 15 minutes prior to a meal, drink eight ounces of water, or eat a green salad with low-calorie dressing. This functions to begin to fill-up the stomach so you eat less.

Third, do not skip meals, as this helps prevent binge eating.

Fourth, eat three healthy, well-balanced meals every day. An easy way to remember what “well balanced” means is to picture a dinner plate. Two-thirds of the plate should contain a combination of fruits, vegetables and carbohydrates (i.e., bread, rice, pasta, potatoes); the remaining one-third comprising protein. The average adult man needs to consume 2,500 to 3,000 calories every day; a woman 1,800 to 2,200.

Fifth, eat adequate amounts of protein. The average man needs 56 grams of protein a day, a woman 46. Protein sustains your body long term, so you feel more satisfied, less hungry in between meals, resulting in fewer cravings and therefore snacking. Examples of protein sources of food are nuts, cheese, eggs, fish, chicken and turkey.

In addition, an equally important part of a successful weight loss program is exercise. Adults should exercise 30 minutes, five to seven days a week. Aerobic activity like fast walking, jogging or step-aerobics. If your life is overly hectic, too busy to schedule a daily workout, than purchase a Pedometer. They cost about $5 and can be bought at retails stores like Walmart. Clip this small device to your waistband and just walk 10,000 steps a day.

If you have successfully implemented and adhered to a healthy diet and regular exercise program but are not seeing realistic results, consider taking an oral weight-loss aid. Alli can now be purchased over-the-counter, without a prescription. It is a “fat blocker,” which means, it essentially decreases the fat absorption in the intestines. It is safe, effective and extremely helpful for assisting a weight loss program; therefore, helping you achieve your weight-loss goal and keeping your New Year’s resolution.

Dr. Linda Petter, of Auburn, is a weekly feature on the ABC affiliate KOMO TV/News Radio in Seattle (1000 AM & 97.7 FM) every Sunday live 7:45 a.m., and a weekly columnist for the Auburn Reporter. Petter is Chief of the Department of Family Practice at St. Francis Hospital in Federal Way. She is a consumer healthcare advocate, and her books, “Healthcare On a Budget” and “Common Medical Sense” are available on Amazon.com. Please visit her website, www.DocForAll.com