Hunger returning is normal
Hunger is a biological signal that lets you know your body needs energy, and it can vary in strength from day to day. It isn’t about eating less or trying to control hunger. It’s about learning to notice hunger and respond in a way that feels balanced and supportive, before it becomes overwhelming. Many people notice that when they ignore hunger or delay eating for too long, it can be easier to overeat later on. Learning to tune what your body needs sooner can actually make eating feel more controlled.
One helpful way to build awareness is by using a hunger and fullness scale.
The Appetite Pendulum™ is an 11-point scale (–5 to +5) that helps you check in with your hunger and fullness levels. You can use it briefly before eating and during eating to build awareness. This is not a rule or a target. It’s simply a way to notice patterns in appetite as hunger cues return.
Understanding the Scale
Hunger (–5 to 0)
–5 extremely hungry
–4 very hungry
–3 definitely hungry
–2 slightly hungry
–1 not sure, probably a bit hungry
0 neutral
Fullness (0 to +5)
+1 not sure, probably not hungry
+2 nearly full
+3 just full
+4 very full
+5 uncomfortably full
You don’t need to memorise these numbers. The scale is there to help you notice where you tend to start and finish eating.
Quick Check-In (takes a few seconds)
Before eating, ask yourself:
Where am I on the scale?
Does this feel like physical hunger, or something else?
During eating:
Pause partway through.
Ask yourself “Where am I on the scale now?”
After eating:
Where did I finish on the scale?
How does my body feel?
Many people find that starting to eat before they feel very or extremely hungry, and stopping when they feel “just” full, helps eating feel more manageable over time. This will vary from day to day, and that’s completely normal.
This scale is a tool to build awareness, not something to get right. If you do eat past +3 on the fullness scale, simply notice it and move on. There’s no need for judgement, restriction, or compensation.
Awareness, not perfection, is the goal here.
The Appetite Pendulum™ and logo are trademarks of Dr Helen McCarthy.
Fullness Is a Skill, Not a Stop Signal
Recognising comfortable fullness can take time, especially if you’re used to eating until food is finished, your plate is cleared, or hunger suddenly disappears. Fullness can show up through signs like slowing down while eating, food tasting less exciting, or a gentle sense of satisfaction rather than feeling “stuffed”. Stopping at comfortable fullness isn’t about discipline. It’s about noticing those early cues and trusting that you can eat again later if you need to.
When Hunger Feels Confusing
Some days, hunger cues feel strong and clear. Other days, they don’t. This variation is to be expected, but understanding what causes these fluctuations can be helpful.
Stress, poor sleep, emotions, social situations, or long gaps between meals can all blur appetite signals. This is where curiosity is more helpful than control. Instead of asking “Why did I eat that much?”, it can help to ask “What might have influenced my appetite today?”
How Stress and Sleep Affect Hunger
Hunger and fullness cues don’t exist in isolation. Stress levels and sleep quality can have a real impact on how hungry you feel and how satisfied you get from food.
When you’re under stress or not sleeping well, your body tends to produce more ghrelin, the hormone that stimulates appetite, and less leptin, the hormone that helps signal fullness. This can lead to feeling hungrier than usual, craving quick or comforting foods, and finding it harder to feel satisfied even after eating enough.
It’s important to know that this isn’t a lack of willpower. It’s a normal physiological response.
In maintenance, this means that feeling hungrier on stressful or low-sleep days doesn’t mean your routine isn’t working. It’s often a signal that your body needs more support, not more restriction. Noticing these patterns can help you respond in a way that is more supportive for your health goals, for example, prioritising regular meals, choosing more filling foods, or simply recognising that appetite may feel different on certain days.
In Summary
Hunger isn’t something to fight or fix. Learning to notice hunger earlier, recognise comfortable fullness, and understand what influences appetite can help eating feel more manageable and predictable over time. This is a skill that develops gradually, through awareness rather than control.
You don’t need to navigate maintenance alone. Your Medicspot coach can support you with questions and guidance as part of the Life After GLP-1 Coaching Programme.