The Appetite Pendulum is at the centre of Delicious Dieting. It provides a way of judging your level of hunger or fullness. You can use this subjective 11 point scale to measure how hungry or full you are at any given point.
Simple rules for stopping eating at +3 and waiting to eat until -3 result in gradual weight loss.
You only need to use this scale when you think of eating, and while you are eating. The rest of the time you just get on with your life.