External barriers are time, lack of support and society.

Take the time to prepare ahead. Have healthy snacks available at all times. Get support from family, friends or support groups.

Dieting barriers are portion control and starving.

You need to eat in order to lose weight. Starving yourself works against you and decreases your metabolism. It's best to eat 5 or 6 small meals per day. Learn what a portion of food actually is. Read labels.

Physical barriers are having a sedentary lifestyle and lack of sleep.

It wasn't that long ago that we walked everywhere we wanted to go. Now days we hop in the car to go the store around the block. Start walking to your destination when possible.

Take up a new sport. Take the kids to the park. Walk your dog or your neighbor's dog. Jump rope or play hopscotch. Do anything … Just get moving! You will feel better, be more energetic, be more mentally alert and increase your metabolism.

Psychological barriers include attitude, self-talk, unrealistic goals, awareness, impatience, emotional eating and fear.

Before you eat, ask your self if you're hungry. If you're eating because its there, or because you're stressed, angry, happy etc …. Then find another activity that you can do. Call a friend, take a walk, take a bubble bath, r read a book … Emotions don't last forever, so by diverting your attention, the desire to eat will fade.

Set smart goals. Don't expect to lose 20 or more pounds in a month. Its unrealistic. Aim for a sensible goal of one or two pounds a week.

Eat only when you are hungry. Be aware of what you are eating. Keep a positive attitude. Be patient. Believe in yourself and you will succeed.

A S.M.A.R.T. goal is Specific, Measurable, Attainable, Realistic and Time-limit.

Specific - You should be able to describe every little detail so clearly that a 10 year would understand it.

Measurable - Answer the questions how much, how many and how long. You need to be able to tell when the goal is reached.

Attainable - Set small goals that you know you can reach with no problem. Setting your goals in 5 pound increments is easy and each time you lose 5 pounds you'll be building your self confidence. Losing 5 pounds sounds more attainable than losing 100 pounds.

Realistic - Your subconscious needs to know that the goal is actually attainable for it to help you stay on track. Losing 30 pounds in 30 days is not a realistic goal. It's best to aim for 5 pound weight losses each month. If you lose more than your goal then you'll have reason to celebrate! (Just not with food.)

Don't set a goal like "I'll never eat chocolate again." Believing you can never eat something again sets you up for failure from the beginning.

TimeLimit - Set a realistic timeframe for you to reach your goals. Such as "I will lose ten pounds by ... (a specific date)."

For the best results, write down your goal and read it to yourself several times every day. According to numerous studies your chance of success is 80% greater when you have written your goals down.