Getting and staying on track

I also have issues with the scale. If I know a weigh in is going to be bad, or I mentally don't want to deal with the number, I don't. I check in a few days later. If I know I've done everything right, I do my best to ignore the scale. Also, while I'm not perfect, I try to think about it as a lifestyle instead of on track or off track. I've don't my best so far at making this a lifestyle. I can have a bad meal or bad day, but I just get back to my routine as soon as possible because I genuinely enjoy what I eat.

Use MFP to set up your weight loss goals. Start logging how many calories you're eating. It's very helpful to develop the habit of keeping track of what you eat. Also, write down every day you're exercising on your calendar or in a journal, it really is motivating to have that record of what you've accomplished. I personally weigh myself first thing in the morning after I've used the restroom, because the data is just that: information. Try not to stress over the numbers. If your weight goes up, it's not a failure. Weight fluctuates every day. Try using a phone app called Happy Scale. It will help you not to freak out over your weight, as it shows the downward trends in a helpful graph. It sounds like you just started exercising, and the best advice I have is to be very patient with yourself. Take a photo of yourself now, then take one every month so you can actually see your progress. Finally, have you checked in with your doctor lately? Sometimes an anti-anxiety medication can help stave off self-defeating feelings.