question about overeating

I am not sure what my hunger scale is at right now, I used to know. But after the holidays (and over the holidays I did not eat to the point I used to) I did eat more than I needed for sure and I think it has thrown off my hunger scale. It seems that I need a lot of food to feel sated, when before this was not the case. How long and what should I be doing to get my hunger scale back on track? And could eating sugar and flour have thrown it off? Thank you for any help!