Consistency is the key to any fitness, weight-loss, or wellness program. You can't run 5 miles in one day, then not run for a month and expect to gain any of the benefits of the activity. Likewise you can't expect to lose weight if you are constantly "cheating" on a diet.
Again the key is consistency. If you are getting at least a half hour or more of physical activity a week great! If you miss one or two days, it isn't the end of the world. Just get back on track as soon as you can.
Likewise, with any changes you have made in your diet, if you stray, it isn't the end of the world. Just get back to what you were doing. You may temporarily lose a little ground. But in the long run, you will meet your goal.
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