Simply Filling 101: The Basics

Please note that this post is from 2012 and has not been updated with the new Weight Watchers Beyond the Scale changes. Refer to the updated Weight Watchers material for the correct information.

One of the most popular messages I receive from you guys is about the Simply Filling portion of Weight Watchers. How it works, will you lose weight doing it, and other things. I thought that a mini series of posts about it would be super helpful for you all since you guys are curious about it and also because I think it is the most underutilized portion of the Weight Watchers program.

I have been doing mostly Simply Filling for the past year and have been switching back and forth between counting PointsPlus and SF for the last couple of months.

So, I suppose you could say I know a thing or two about it. 😉 Which, since I adore you all, I’m sharing my knowledge with you! My plan is to discuss the basics of the program in this post and have another post next week answering some FAQs about it. If you have a question, feel free to leave it in the comments and I’ll try to answer it as best as I can in my next post!

Weight Watchers Simply Filling 101 by Brooke: Not on a Diet

The basic concept of Simply Filling is you eat strictly from a list of Power Foods until you are satisfied and you do not need to track these foods. I still recommend writing them down if you feel better with tracking, but again, there’s no need to write anything down that is on the Power Foods List. But, it is wise to track the things that are not on the list so you are aware of how many weekly PointsPlus you have left.

So, those 26-72 PointsPlus you get a day? They’re out the window. You do not use them when doing SF. As long as you eat from the list, you are fine.

What types of foods are on the list you ask?

Well it’s pretty much based on the foods Weight Watchers labels as Power Foods or the ones with the green triangles next to them in all of your WW literature and tools.

Which are based on your lean proteins, fruits, veggies, whole grains, and non-fat dairy. And if you’re following program and getting in your Good Health Guidelines, then you should be mostly following Simply Filling as it is. But that’s not the point of this post.

Now one of the most important things about Simply Filling is listening to your hunger cues.

Let me say that again….

You MUST listen to your hunger cues.

That’s how this works, you eat from the Power Foods list until you are satisfied. Which, I know seems absolutely scary, but it isn’t. You just need to learn to trust yourself. Besides, do you really think you’ll gorge yourself on chicken breasts? Probably not.

So, you’re cruising along and eating from the list, listening to your hunger cues, right? Then something comes along that you want to eat and it isn’t on the Power Foods list. What do you do?

Well, no worries, you can still enjoy it! When following SF, you still get your weekly 49 and any activity PointsPlus you earn to use towards things that aren’t SF. Now you don’t have to live without that donut in the break room that has been calling your name. 😉

Oh and that 2tsp of oil you’re to be getting in everyday, that’s included! No need to count it against your 49.

Do you think you got the basics down?

Weight Watchers Simply Filling Technique: The Basics by Brooke: Not on a Diet

It is really easy once you get the hang of it. It took me a bit to get it down, but now it is like second nature to me. All I have to do is pick from that list and base my meals around it. I’d say SF is fool-proof actually. The thing that scares people the most is the whole “eating until you are satisfied” bit, which like I said before, you just need to learn to trust yourself. And how will you ever know if Simply Filling is or isn’t for you if you never give it a try?

Now, that you know the basics, what else are you wondering about Simply Filling? I will try my best to answer any questions in a post next week!

Have you ever done Simply Filling?

Did this post help you understand it a bit better?

  • Lacee

    Thanks for the tips! I’ve never followed SF but now I’m intrigued…

  • Melissa (@TheDailyMel)

    Thanks for the awesome post, Brooke! I’m gearing up to switch to the Simply Filling Technique on Dec. 1. I’ve done it sporadically for a week here or there, but I’ve never done it for an extended period of time. I’m committing to follow SF for the entire month of December. If it goes well, then I’ll probably just stick with it because I really want to move more toward just a healthy/intuitive eating plan and SF seems perfect for that way of life!

    • Like I said, I think you’ll find that you LOVE it and will stick with it. I cannot express how much I really like it and I’m glad that I can help others understand it. And it is totally perfect for the healthy/intuitive way of eating. I pay WAY more attention to my hunger cues than I ever did counting PointsPlus. I can’t wait to hear how it goes for you!

  • GREAT post covering the basics of SF. I hope more people try it out after seeing this post – I think it’s one of WW’s MAJOR leaps forward!

    • Thank you! I have a feeling that they are going to start pushing it more in the new year. I feel like this year it has been something a lot more people are interested it. Especially with the whole “clean eating” trend.

  • I hope that you have it a try!!

  • Susan @ {not so}Suddenly Susan

    My leader loves SF and encourages everyone to try it,even if just for two weeks. Usually two weeks in people see how great real food is. I haven’t been willing to try it yet, simply out of lack of planning on my part. I need to plan a few days at a time.

  • Laura Melville

    I keep wanting to try this and am always disappointed in the lack of information the WW leaders and centers have. I’ve heard (though I may be wrong) that the WW 2014 Program will focus on SF (but points will still be available to those that want that). I’m hoping so as I think both programs should be available equally. I would like to after the first of the year go to SF for at least 3 mos.

  • Marjorie

    I just completed day 4 on SF, and so far I love it! I have yet to have a weigh in, so I am ready to see how it shows up on the scale.

  • Sara Eide-Altman

    I’ve been doing Weight Watchers since January and have lost just over 15 lbs on the program. I am TERRIBLE at counting points and am working to fully adopt the Simply Filling method. Thanks for writing this summary. I know it’s not at as scary as it seems, but I need to be honest with myself.

  • Nelly G

    Hi!! This is such an inspiring story!! I love your positive attitude and you are definitely a true motivation. Sorry to pry, but how much weight have you lost doing only the SF? Thanks!

  • Monica L. Matthews

    I’ve been eating the Simply Filling way for over 10 years now (it started out as “Core”) and have kept off my weight off! It’s amazing and I love it! 🙂