daily weigher here, and I keep a boring spreadsheet for my weekly average. Thursday was rough: after a late shift I ate a sleeve of crackers with peanut butter at the counter, then a few handfuls of cereal.
The old binge-y pull was loud, and I felt embarrassed. Next morning the scale was up 1.8 lb.
I logged it, ate my normal breakfast, took a 25-minute walk, and didn’t try to make up for it. By Sunday, my weekly average had barely moved.
What helped was treating it as one data point, not a personality verdict. The noise is allowed to happen; the average is what I watch.
For anyone who has had an old urge pop back up, what do you do the next day to keep it from snowballing?