Hey Buddy!
I soooooo understand that whole losing focus and feeling like crap about it thing, and gaining 3 lbs...just adds to the downward spiral. Yep, been there done that. I don't know if you are feeling depressed or not, but when that happens to me, I feel depressed which makes just wanna eat more. So when I fall off the wagon it can cost me as much as 10 lbs, so good for you catching at only 3 lbs. Also, I get really withdrawn and reclusive and isolated so again, good for you reaching out for support. You said your lack of exercise is due to you injured knee, but if you had continued to exercise on an injured knee, you could have really done some major damage, so I know the 3 lbs sucks but, listening to your body is very important and exaclty what you should have done. so yet again, good for you. By my count, you have 3 "good for yous"
I guess I am pointing out that even while you are not feeling 100% about things right now, you are still making good, sound decisions. So just go with the flow. You are on your way back! Concentrate on the good things you have done and add one thing that makes you feel good everyday until the autopilot takes over. Also, for me anyway, if I get overly tired or run down, that really makes me feel hopeless. So above all else get enough sleep, things look brighter when you are rested.
Well sorry if I am sound preachy, I don't mean to lecture I just know how it feels to lose it for a while. Hope you feel better soon.
Take Care Buddy,
"J'Rome!"