"Or if I have a week where I thought I did well and the scale disagrees"
Ok. The scale is not judging you on how "well" you did. The scale is simply indicating what you weigh at the particular moment you stand on it. It is constantly changing. Your "true weight" is more of an "average of all the various weights you will see on your scale over the course of a week or two." One individual recording means zip, zero, nothing! So do not let it have power over you.
When you see a "bad scale reading" just take a deep breath and reflect on "why" - if you were eating within appropriate calorie ranges, appropriate types of foods, and being appropriately active, then you can disregard what the scale says, confidently knowing that the positive changes you made during the week are merely being masked temporarily by water-weight fluctuations. If you worked out hard or started a new exercise routine, this is even more likely (sore muscles tend to retain water as they adapt to the new demands you put on them - but they release it eventually!). If you suspect it's to do with overeating, take another deep breath and recommit to tracking and sticking to your calorie ranges, knowing that you can undo any damage-done in a matter of weeks, NO BIG DEAL.
You deserve your success, you do! It's when you think you don't deserve it, aren't worth it, that you have a tendency to "punish" yourself with food. It's nothing to do with eating, or self-control over eating... and everything to do with our feelings of self-worth. Instead of focusing on what/how you are eating, take some time to focus on how you are feeling about yourself... and try to be a little kinder and gentler with yourself.
Goal 1 - break 200 (46 pounds lost)**DONE**
Goal 2 - leave obesity behind (BMI 29.9, at 185#) **DONE**
Goal 3 - BMI = Normal (154# or less)
| current weight: 174.0