First, read the English article below.

One reason why you might have gained weight is due to eating portions that are too large. To start losing weight, you will need to eat smaller portions. Eating smaller portions can also help you to keep eating some of your favorite foods while still losing weight.  For example, before loading up your plate with half a frozen pizza, check the label to see what a portion size is and only put this amount on your plate. Or, if you want to have a bowl of cereal, check the box to see how much you can have for one serving and use a measuring cup to get the exact amount. Controlling portions doesn't have to mean you're hungry all the time if you try strategies to make yourself feel more full. People who keep food diaries, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose an average of 6 pounds (2.75 kg) more than people who don't keep a record of everything that they eat. So force yourself to write down the good, the bad and the ugly. Keep these tips in mind:  Be complete. Write it all down, including beverages, condiments, and a description of how the food was prepared. Don't pretend you didn't have that extra glass of wine after dinner. If it goes into your stomach, it goes into the journal. Be accurate. Record your portion sizes in your food diary. Don't eat too little or too much - keep track. Also, read the ingredients list so that you can be accurate about serving sizes. Be consistent. Carry your food journal everywhere that you go. As an alternative, you can use a diet-tracking app on your smartphone or tablet. Losing weight isn't all about weight. The more aware you are of the calories in the food you eat, the more easily you'll be able to eat the right amount of food and do the right amount of exercise to drop a couple of pounds. Take your food journal and look up each item individually. Keep a running tally and add up your calorie total for the day.  Next, look up how much a person of your age, height, weight, and energy level needs per day in calories. Add about... 

Now, please write a short abstract for it in Vietnamese. Abstract:
Kiểm soát khẩu phần ăn. Ghi chú mọi thứ bạn đã ăn trong tuần. Xác định lượng calo mà bạn nên ăn mỗi ngày để giảm cân. Bám sát kế hoạch ăn uống đã đặt ra. Nạp ít calo hơn lượng có thể đốt cháy. Uống ít nhất 2 lít nước mỗi ngày.