Bad eating day

So, lost 4 kgs, went for workouts on the ball, nice workouts strengthening core, disciplined eating, low carbs. All gone to crap. Eating irrgularly, sleeping less. And last 3-4 days on eating. A sure shot formula to put on weight again. Must stay motivated. Eat soupy, high protein food, small portions regularly. Must get back on track esp on workouts.