3-days diet recovery plan --- Day 2

Day 2: 7 a.m.
Assess the "damage." If you didn't weigh yourself yesterday, do so first thing this morning and write down your weight for accountability. Weigh yourself once a week at the same day and time for more accurate results.
What to do: Get on the scale.
Gazzaniga-Moloo recommends doing this within two days of the overeating episode so you can face the facts and move on.
"The USDA recommends that we eat about 2,000 calories a day," says Sarwer. "On Thanksgiving, people can eat well over 3,000 calories, maybe even 4,000 calories. If you ate 4,000 calories that only adds up to a half pound of weight." If the scale says you gained more than half a pound, don't let the numbers ruin your day. Your weight can vary from day to day — even hour to hour. You could be retaining fluids from eating salty foods over the weekend.
Positive mantra: Sometimes I do things and have to be accountable for them later. I'm back in control。
Day 2: 8 a.m.
Remember, don't skip breakfast! If you don't like to eat first thing in the morning, just start off with a piece of fruit and have something more substantial, like oatmeal with milk, an hour or so later. If you wait for lunch to eat, your hunger will overrule your willpower and you'll be less likely to make healthy choices.
Blend these ingredients for a peanut butter and banana smoothie:
½ cup fat-free milk
½ cup fat-free plain yogurt
2 tablespoons creamy natural unsalted peanut butter
¼ very ripe banana
1 tablespoons honey
4 ice cubes
Total calories: 410
Day 2: 9 a.m.
As part of your diet reboot, you'll need to commit to making exercise a regular part of your daily schedule.
What to do: Make an exercise pact with yourself.
Exercising within a day or two of overeating will help refocus you on your healthy lifestyle plan, says Gazzaniga-Moloo.
Make sure your fitness schedule involves activities you love to do—like walking, dancing or ice skating—and tell someone about your plan, says Molitor. You'll be more likely to stick to your workout if you enjoy it and have someone else holding you accountable. Better yet, work out with a buddy!
Day 2: 11 a.m.
Positive self-talk can help you stay on track and reach your goals. Post motivational messages in plain sight to stay focused.
What to do: Surround yourself with encouragement.
Post inspirational photos around your workspace, in your car and on your home fridge. Tape a message like "I can do it!" to the back of your cell phone or set up your computer's screen saver with a favorite quote.
Positive mantra: This is a courageous thing I'm doing. I am mature and responsible. I have the ability to control what I eat.
Day 2: 12:30 p.m.
Eat meals around the same time each day. Sandquist says eating at regular mealtimes will keep you from getting too hungry.
Deli meat sandwich:
Grab 2 slices of whole wheat bread
Top with 2 slices each of lean roast beef and turkey breast
Add lettuce and tomato and 1 teaspoon mustard
Pair it with ½ cup of fruit salad
Total calories: 350
Day 2: 3:30 p.m.
Fix a snack that will help flatten your belly. Research shows that eating a meal with a serving of monounsaturated fatty acids (MUFAs) can help fight belly fat. MUFAs are the good-for-you fats found in avocados, nuts and seeds, olive oil, dark chocolate and olives.
Cheese and crackers snack:
Pair 1 light or low-fat string cheese with 8 small whole wheat crackers and 2 tablespoons sunflower seeds.
Have with 1 apple
Total calories: 389
Get 28 more tasty meals—ready in five minutes or less!
Day 2: 5:30 p.m.
Squeeze in 10 minutes of walking before or after dinner.
Day 2: 6:30 p.m.
Eat slowly to make your meal last longer. Research shows the more chewing you do, the more nutrients your body absorbs.
Salmon and spinach dinner:
Sauté a 4-ounce piece of salmon
Cook 2 cups raw spinach sautéed with 1 crushed garlic clove in 1 teaspoon peanut oil
Pair with 2/3 c cooked brown rice
Total calories: 441
Day 2: 8 p.m.
You're doing a great job of eating healthfully, but don't make it any harder on yourself.
What to do: Rid kitchen of temptations.
You've committed to a healthy eating plan; now get junk food and leftover pumpkin pie out of sight!
"When the foods are in the house it's easier, to eat them," says Spivack. If you hosted the celebration, pack up as much leftovers (including snack foods) as possible and give it away to neighbors, coworkers or family members who live nearby.