I can’t do this in a concise manner, it’s a very interesting and complicated topic for me.
We have similarities…
Those signs are very different for me too. I have “stomach hunger” (I don’t consider it real hunger and it’s easy to ignore), “hunger”, “need for fuel” (it’s usually weakness, dizziness or some other odd experience) and “appetite” signs and they have a very weak correlation. Fullness is something I almost never experience as my stomach needs to reach its maximum capacities for that and it seems it’s about 2 liters…? If I feel something like full without a totally full stomach, I call that perfect satiation as long as it’s a nice feeling. I still can eat at that point but I usually don’t do it and it’s usually the right choice.
I think these things are individual, we all should figure out when to stop. I have more problems with when to start sometimes as I rarely feel any hunger.
But on the right woe, it’s way easier. If I eat the right items on carnivore, I often have a stop sign. I just know I should stop and it would be pretty hard to eat more.
Without it… Many people just eat their planned meal and that’s it. It’s not my style but the amount still matters. If I eat a lot (I can’t guess my calories well but I usually suspect if I went close to my energy need for the day and it’s my first meal), I tend to stop even if I am not satiated yet but I am not hungry anymore. Or just a bit, it will pass. But if I am really hungry, I continue to eat.
And well, people feel if they aren’t hungry or satiated or fully satiated, I guess… It’s not always very sudden but on the right woe, it’s good enough. If I add wrong items, I easily can feel similarly after an extra 1000 kcal so the right food choices are very important for me. (And if I add much carbs, I can make “satiated” into “very hungry”. Added fats? Don’t do a thing just boost my calories. But fatty protein works great except if it’s fowl.)
I need a calories deficit to lose fat (I don’t gain much muscle so of course. but ketosis doesn’t change my energy balance, I stall the same if I don’t eat less and everything else is the same, it seems) and I tend to eat too much so I go for my most satiating items. They are best at telling me when to stop eating too and I feel best using them.
But others have a different experience about fat loss, calories (well our body really don’t work like a calorimeter but mine didn’t get the memo about it) and ketosis.
And overeating is surely not good, we just don’t always know if we do that. Maybe our body needs the extra. We can’t know our CI and especially our CO precisely… So it’s good to listen to our body, sometimes experiment to see what will happen… I have read some surprising stories.
I don’t know if everyone else is great at eating when hungry and it’s just me or not but that can cause a difference too. I can very easily include a significant sized meal without any need. I probably will be a tad more easily satiated the next day but not always and I still end up eating several hundreds of kcals more. I stop when satiated but I start without a need… Actually, if I eat way beyond normal satiation, totally stuff myself, that makes me satiated longer and my calorie intake gets smaller - as long as I won’t include needless meals.
It’s complicated and I still have troubles when I want to decide when to eat and when to stop. Mostly with the former.
Hunger change (softer, better type of hunger) is common, both lowered carbs and fat-adaptation can make a huge difference. And right food choices.
I don’t think lifting days make a difference in my life but 1-2 hour walks often lowered my food intake for the day. If my activity is more strenuous or longer, I do get hungrier. And I always get hungry after lifting - no need for extra food though, maybe partially because I am a beginner with baby weights?
Sure, my body needs more but if it’s not very significant, the food may come the next day (or from my fat reserves)… If I use up a lot of energy (rare but happens), I need much extra food on the very same day. It’s logical as I haven’t a huge amount of extra fat and my body wants to keep it anyway :(.
My decades long overeating past never left me either. I still feel its effect and I left high-carb and the resulting every day (probably often massive) overeating a decade ago, got better habits, learned what to eat to make overeating impossible (not like I eat like that every day, to put it lightly)… But I relax a bit and eat more than I should again. It feels I need to be careful all the time to avoid it and that’s tiresome. It’s not nearly as serious now as years ago but still there. Going lower with carbs solve that problem quicker. I don’t mind my overeating skills, I just need to be someone who I automatically avoid using them.