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to keep track of your progress. Within your 30-day period, it might be helpful to start a weight loss journal. Take notes about your food intake, exercise, and overall progress. Additionally, write about any challenges or successes you have during your 30 day diet.  When trying to lose 6 kg in 30 days, you may realize you cannot make your exact goal at the end of that 30 days — that's okay. If you've kept a journal about your successful diet and exercise plan, you can continue with these notes until you actually do meet your goal. Write down your meal plans or record what you eat in your journal. This will be very helpful to you if you continue with your weight loss. You'll be able to see what works and what doesn't. You may also want to write down notes about what exercise plan or pattern works best for you, as well. You can also use websites or apps on your smartphone to track your calories and exercise. It can be difficult to follow a strict diet for an entire month. Keeping your goals and motivations front and center can help keep you focused. Write out motivational sayings and post them where you’ll see them every day.  For instance, write them in your journal or on post-it notes. Then, stick them on the fridge, on your desk at work, or by your bedside. Think about why you want to lose weight. Is it to get into a smaller pant size? Is it to help you feel more confident? Or to help you manage a chronic disease? Write out these reasons so you can be reminded of the reason why you want to lose weight. When you're feeling challenged or down about your diet, review these little quotes and motivational sayings. Repeat them to yourself so you can start to feel a little more positive about sticking to your plan. Pick someone or something to keep you accountable. This might be a friend, family member, your food journal, or the scale. This will help keep you accountable when you're trying to lose weight.  Tell friends and family members about your 30-day diet and desire to lose some weight. You can have them support you, but you can also call, text or email them your progress. Getting on the scale regularly is another way to stay accountable. Those who weigh in often generally see more weight loss in the long-term. Don't weigh yourself too often, though — once or twice a week is enough to track your progress.
Journal Write out motivational quotes to help you stay on track. Stay accountable so you won’t give up.