3 days diet recovery plan

It's the Monday after Thanksgiving and many of us are thinking—Ugh! I blew my diet. Now what?

Before you decide to bury your troubles in a plate of cookies and resort to a lifetime of drawstring pants, use our simple three-day action plan to undo the calorie damage and make a fresh start. We tell you what to eat, when to eat, how to bump up calorie burn—and give you the motivational tools you need to get back on track fast.

Day 1: 7 a.m.

Like many people, you may have woken up feeling fat, bloated and mad at yourself for overdoing it while celebrating the holidays.

What to do: Stop beating yourself up.

"The first thing I would tell people is not to be your own worst enemy, not to be super critical," says clinical psychologist Nancy Molitor, Ph.D., public education coordinator for the American Psychological Association. "When you turn on yourself, it's not the food, it's you that you're battling. Admit you overdid it and be honest, but recognize that you're human."

Remember that overindulging sometimes is perfectly normal, says clinical psychologist Suzette Glasner-Edwards, PhD, of the UCLA School of Medicine. "Forgive yourself for yesterday, but make a pledge to yourself about how you will eat today."

Positive mantra: Yesterday was a challenging day. I can make a fresh start.

Day 1: 8 a.m.

Whatever you do, don't skip breakfast because that could set you up for overeating later in the day, says Andrea Spivack, R.D., LDN, medical nutrition therapist at the Stunkard Weight Management Program at the University of Pennsylvania School of Medicine.

What to do: Fix a healthy morning meal.

A filling, well-balanced breakfast like this one has only 407 calories:

Pour 1 cup Kashi Go-Lean cereal into a bowl

Top with 1 cup blueberries (frozen is just as good as fresh)

Sprinkle with 2 tablespoons walnuts

Add 1 cup low-fat or fat-free milk

Get 9 more healthy breakfast ideas here.

Day 1: 9:30 a.m.

Now that your day is underway, you may be telling yourself, I need to drop a few pounds so I'll watch what I eat this week. But a general wish isn't likely to give you the results you desire. Molitor recommends setting a reasonable, concrete goal and creating a plan that will help you reach it. Be sure to write down your goals—it'll make you more likely to commit to them.

What to do: Aim to lose 1 pound in the next week.

To do that you'll have to reduce your daily calorie intake by 200 to 300 calories and burn off 200 to 300 calories a day for an average weekly deficit of 3,500 calories, says David B. Sarwer, Ph.D., clinical psychologist and director of the Stunkard Weight Management Program at the University of Pennsylvania School of Medicine.

If you usually exercise three days a week, add an extra day. If you're not a regular exerciser, then try to walk for at least five minutes, three times a day to start. It's OK to start small; any little movement adds up to calories burned.

If you've just come off a few days of overindulgences, it may be hard to pass up treats altogether—but you can set limits. Try limiting yourself to one dessert this week and one meal where you'll enjoy a favorite food in a reasonable portion. Write down your commitment.

Positive mantra: I'll take this one day at a time.

Day 1: Noon

Eat a lunch packed with feel-full veggies and satisfying protein.

Mediterranean Wrap

1 large whole wheat tortilla

2 tablespoons garlic-flavored hummus

1/4 cup roasted red pepper strips

4 slices roast turkey breast (or low-sodium deli turkey)

2 tablespoons chopped fresh mint leaves

1/4 cup lettuce

1. Lay tortilla flat on large cutting board. Spoon hummus evenly over tortilla to within a half ince of edge. Lay peppers evenly over hummus. Layer on turkey slices. Sprinkle with mint. Layer on lettuce leaves. Fold in sides and then roll to form wrap. Cut diagonally in half.

2. Serve immediately or wrap tightly in plastic wrap and refrigerate.

Day 1: 1:30 p.m.

This is a good time to start logging your food calories in a journal or online diary.

What to do: Write down what you're eating.

Starting a food diary is a research-proven weight loss technique. If you've never kept a food journal before, click on the link below to try Prevention's free My Health Tracker tool and start logging food calories and portions. If you have logged food calories before, start again to track what you're eating and how much.

Jeannie Gazzaniga-Moloo, Ph.D., R.D., spokesperson for the American Dietetic Association, says keeping a food diary helps you get back to being accountable. "It raises awareness and gets you focused on eating healthier foods."

Look up food calories and track them—it's easy to get started with the health tracker tool.

Positive mantra: I overate for a day or two and am getting back to my healthier habits.

Day 1: 3:30 p.m.

You might be feeling midafternoon hunger pangs and eyeing that leftover pumpkin pie in the fridge. Before you reach for a slice, take a deep breath and assess what your body needs.

What to do: Keep hunger under control.

Drink a glass of water and wait about 10 minutes to determine if you are truly hungry. It's easy to mistake hunger for thirst, notes Dee Sandquist, R.D., spokesperson for the American Dietetic Association.

If you are still hungry, have a small snack. Research has shown that eating regular meals or snacks every three to four hours can keep you from overeating.

Graham cracker snack

3/4 cup grapes

2 graham cracker squares

8 ounces water

Day 1: 6:30 p.m.

A healthy dinner doesn't mean you have to slave in the kitchen for hours. This easy recipe is ready in less than 10 minutes.

Personal Pizza

Top 1 toasted whole wheat pita with ½ cup chopped tomatoes, 1/4 cup shredded part-skim mozzarella, ½ cup grilled chicken breast, and 1/4 cup chopped sun-dried tomatoes

Sprinkle with minced garlic and oregano

Place under oven broiler until bubbly

Total calories: 396

Day 1: 7 p.m.

If you didn't get any exercise today, go for a 10-minute walk after dinner. Walking after eating can help relieve belly bloat.

Day 1: 10 p.m.

This can be a dangerous time for late-night snackers who reach for food out of boredom, emotion or exhaustion. You can avoid the temptation altogether by brushing your teeth and hitting the sack!

What to do: Get at least seven hours of sleep.

Getting enough sleep is one of the best things you can do to get back on track after overeating, says Sandquist.

Research shows there are links between inadequate sleep and obesity. A study from Case Western Reserve University of about 68,000 middle-age women found that those who slept five or fewer hours were 32 percent more likely to experience major weight gain, and 15 percent more likely to become obese, than those who slept an average of seven hours.

Can't get enough Zzz's? Banish these 10 common sleep thieves from your bedroom.

Positive mantra: I'm committing to taking care of myself and my health—I'm worth it!