We seem to be very good at punishing ourselves for everything wrong that has ever happened ever! When in reality, there is only so much we can control, and even less we can control *right now*. If you made all the right choices and the scale still goes up, it's ok... that is out of your control. You ate cake or skipped a workout yesterday? Out of your present control. Let it go, and let yourself off the hook, so that you can focus on making good choices *right now*.
Yesterday is yesterday's problem, and tomorrow is tomorrow's problem. Focus your attention on the here and now.