Regardless of what weight loss plan you follow, you'll inevitably need to cut out calories to lose weight.  Decide what total calorie intake you should be eating each day to help you safely lose one to two pounds per week.  In general, you'll need to cut out, burn off or do a combination of cutting out and burning 500–1000 calories each day to result in that one to two pound weight loss.  You can start by calculating how many calories you typically eat on a "non-dieting" day.  Use a food journal app or online calculators to help you figure out this total.  Subtract 500–750 calories from this number to get an idea of what your total daily intake should be. There are also some online calculators or apps that can figure out about how many calories you should eat daily for weight loss based on your age, gender, weight, and activity level. To help you maintain a lower calorie diet, it will be helpful to stick to appropriate portion sizes for your meals and snacks.  Serving yourself or consuming portions that are too large may slow your weight loss.  Invest in a food scale or a set of measuring cups to help you stay on track.  Measure each meal and snack to make sure you're on target. Make life easier by finding tupperware, bowls, dishes and cups at home that are a certain portion size.  For example, packing your lunch in a tupperware container that is one cup in size. Appropriate serving sizes for most foods are as follows:  Protein:  three to four oz, Fruit:  1/2 cup chopped or one small piece, Vegetables:  one cup or two cups leafy greens, and Grains:  one oz or 1/2 cup. Depending on what you choose, you'll need to decide whether you're doing a higher protein diet or moderate protein diet. This is the key to creating a plan that you can stick to without being hungry.  Some studies have shown that higher protein diets help you lose weight a little faster and help keep it off long-term.  Eating a source of lean protein at each meal and snack is great for any weight loss plan.  You may need to eat more than one...

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Write a summary of the previous text in Vietnamese:
Thiết lập giới hạn lượng calo hằng ngày. Đong khẩu phần. Lựa chọn chế độ ăn có hàm lượng protein cao hoặc vừa phải. Chọn chế độ carbohydrate thấp hoặc vừa phải. Ưu tiên các loại trái cây và rau quả trong bữa ăn. Uống đủ nước mỗi ngày. Luyện tập thể chất thường xuyên. Cân nhắc sử dụng chương trình giảm cân trên thị trường hoặc được giám sát.