First, read the English article below.

Setting a realistic weight or health goal is a great start to your weight loss plan.  It will give you something to track and work towards over the course of a month.  Think about how much weight you want to lose, what time frame and other health or wellness goals.  Set a goal for how much weight and what target weight you'd like to get to within a month. A healthy rate is generally considered 1 to 2 pounds a week. So what does this mean? Generally, you can lose up to 4 to 8 pounds in a month.  Setting a goal to lose more than this amount is generally not realistic. You may also want to set goals about exercise or lifestyle factors.  For example, you might set a goal of working out three days a week for 30 minutes.  This is a great health-based goal but will also support your weight loss. Remember, dramatic weight loss is risky and often ineffective; the faster you lose weight, the easier you can gain it back. Only real lifestyle changes can give you effective results. “Fad diets”, such as diet pills or liquid cleanses may help you lose water weight, but most work by essentially starving you. Taking measurements is the most effective way to track your progress.  It also can provide information of whether or not your diet and exercise program are effective.  Weighing yourself regularly is an easy way to track your progress.  Step on the scale one to two times per week and track your weight over time.  You will most likely see the most weight loss in the first week or two during your month time frame. Since weight alone doesn't tell you the full story of your weight loss, you might want to consider taking measurements.  This can help you see where you're losing weight. Take measurements around your shoulders, bust, waist, hips, thighs and measure them about once every two weeks.  Over the course of a month, you should be able to see some noticeable changes. A journal is a great tool when losing weight.  You can use it to help you prepare for weight loss, motivate you during weight loss and to help keep you on... 

Now, please write a short abstract for it in Vietnamese. Abstract:
Thiết lập mục tiêu. Kiểm tra số đo. Sử dụng sổ theo dõi.