3-days diet recovery plan --- Day 3

Day 3: 7:30 a.m.

Start your day off with protein to help you feel fuller, longer. Remember to track your calories in your food journal.

PB&B Sandwich

Spread each half of a toasted whole wheat English muffin with 1 tablespoon peanut butter

Top each half with 1/4 cup sliced banana

Eat as an open-faced sandwich with a side of 20 blueberries

Total calories: 406

Day 3: 8:30 a.m.

If your clothes feel a little tight, you'll be less likely to overeat during mealtimes.

What to do: Wear a belt or clothing with a fitted waistband.

Use this as a way of staying mindful of your goals and to help keep you from overeating.

Day 3: 11 a.m.

Can't make it to the gym today? Don't sweat it. Research shows the little stuff you do to move your body adds up to serious calorie burn.

What to do: Squeeze in easy exercises.

Research shows that the little stuff you do all day can add up to big weight loss. James Levine, M.D., of the Mayo Clinic in Rochester, Minn., discovered that people who tap their feet, prefer standing to sitting, take stairs and generally move a lot burn up to 350 more calories a day than those who sit still.

Don't just sit there while your computer is downloading or the copier is collating. Do a stretch (place both hands behind your head, open your elbows, and lean back), try balancing on one leg, or do a few calf raises, rising up and down on your toes. Squeeze your glutes and you'll tone your butt, too!

Positive mantra: I'm doing great!

Day 3: 12:30 p.m.

If you didn't pack your lunch today or need to eat on the run, no worries. You can still grab something from the drive-thru that won't derail your diet.

What to do: When you're faced with a fast food menu, choose a salad with chicken (dressing on the side) and hold the extra toppings such as bacon bits and croutons. Other good options include a veggie burger, a broth-based soup or a turkey sandwich.

Day 3: 3:30 p.m.

Sometimes you have those days when you're always on the go. Remember to refuel and rehydrate so you don't find yourself starving later in the day. If you're near a Starbucks, take a coffee snack break.

Order a tall skim latte

Pair it with Reduced-Fat Cinnamon Swirl Coffee Cake

Drink at least 8 ounces water

Total calories: 390

Positive mantra: Strive for progress, not perfection.

Day 3: 6:30 p.m.

When you're hungry and tired, it's easy to eat your dinner too quickly, causing indigestion and the likelihood that you'll want to go for seconds. It takes your body at least 20 minutes to register that you're satisfied.

What to do: Think with your stomach.

Keep from overeating at dinner by chewing slowly, putting your fork down between bites and filling up on water or low-calorie beverages. Be sure to sit at the table— TV off!—to avoid mindless eating. Turning off the tube while eating with family also provides an opportunity for conversation and catching up.

Chicken Lettuce Wraps

Spread 6 Bibb lettuce leaves with 2 tablespoons hummus and top with 3 ounces sliced grilled chicken and 2 tablespoons walnuts.

Also have 1 cup raspberries and 6 small whole wheat crackers.

Total calories: 405

You can have a special holiday treat if you'd like, just keep the portion small and track the calories in your food diary.

Positive mantra: I won't stuff myself to the point of being uncomfortable.

Day 3: 8:30 p.m.

Unwind and burn a few calories by watching a favorite TV sitcom.

Reward yourself with a comedy break.

Research shows that laughing for 10 to 15 minutes can burn about 40 calories. It's a small number by itself, says fitness expert Chris Freytag, author of Prevention's 2-Week Total Body Turnaround, but a daily chuckle could add up to a loss of about 4 pounds over a year!

Day 3: 9:30 p.m.

You've made it through the first three days! Reflect on what you've done and be proud of your dedication.

What to do: Pat yourself on the back.

Glasner-Edwards recommends rewarding yourself for sticking with your healthy plan. Just don't reward yourself with food! Take a bubble bath, enjoy a soothing cup of herbal tea, call the friend you've been meaning to reconnect with or ask a loved one for five-minute back massage.

Day 4 and Beyond

Continue to track your calories and exercise regularly.

Eating meals every three to four hours will help you stick to your healthy-eating plan and make you less likely to overeat when faced with the opportunity.

Keep up a regular exercise routine. Spivack recommends joining a group exercise class to help you stay accountable to your workout schedule.

Positive mantra: Nothing tastes as good as being thin feels.

What to do when you're faced with another opportunity to indulge

Think about what might be on the menu before you go to a party or special dinner. You can sample your favorites, but practice portion control.

"Realize that it is real life to have a weekend of fun, and not to view this healthy lifestyle plan as all-or-nothing," says Gazzaniga-Moloo. "There are going to be more holiday weekends. [You] need to learn from each one what works what doesn't work, so in the future [you] can make a game plan to avoid major setbacks."

Practice these tips from our experts before your next challenging meal:

Exercise that day so you'll be more focused when faced with tempting foods.

Have a small, nutritious snack before you go.

Fill up on zero- or low-calorie beverages.

Drink a glass of water between every alcoholic beverage.

Don't stand near the food table.

Remember why you're there—to visit with family and friends! Stay engaged in conversation and you're less apt to keep filling your plate.