ISSA Weight Management study plan

Map the three exam domains to their approximate weightings and rank your existing knowledge gaps by domain

Define energy balance, basal metabolic rate, and total daily energy expenditure in your own words and compute a sample TDEE from body weight, activity factor, and age

List the macronutrient classes with their caloric densities and at least two physiological roles each

Draft a one-page glossary template you will append to every week

Compare the major diet approaches (balanced deficit, low-carbohydrate, low-fat, high-protein, very-low-calorie) on mechanism, expected rate of loss, and adherence risk

Explain the role of protein intake in preserving lean mass during a deficit and state a defensible grams-per-kilogram range

Distinguish dietary fiber types and describe their effects on satiety and glycemic response

Identify common micronutrient shortfalls in restrictive diets and how to mitigate them

Describe behavior-change constructs such as self-monitoring, goal setting, stimulus control, and relapse prevention, and give one coaching example for each

Explain how sleep duration and quality influence appetite regulation and adherence

Outline how to conduct and interpret a basic dietary assessment (food record, 24-hour recall)

Draft three client-scenario responses applying nutrition and behavior concepts together

Summarize the health risks of excess adiposity and the benefits of modest (5-10%) weight loss

Explain the role of readiness, screening, and referral boundaries for a weight-management coach

Describe the components of an exercise session and how to introduce activity to a sedentary client

Review weeks 1-3 glossary and comparison table to consolidate retention

Differentiate aerobic, resistance, and flexibility training on energy expenditure and body-composition outcomes

Calculate estimated energy cost of activity using MET values for at least three modalities

Explain how resistance training preserves lean mass and metabolic rate during caloric restriction

Describe the role of non-exercise activity thermogenesis in daily energy expenditure

Design a progressive 8-week exercise program for a beginner that respects injury history and adherence

Explain how to adjust caloric intake and training volume when weight loss plateaus

Describe hydration and fueling considerations around training sessions

Identify signs of overtraining and under-recovery in a client in a deficit

Integrate lifestyle, nutrition, and exercise into a single case plan for a hypothetical client

Practice timed, mixed-domain question sets and log every miss by domain

Re-teach your weakest domain from memory without notes

Review all glossary entries and correct any inaccuracies

Run two full-length timed practice exams and record scores by domain

Target the two lowest-scoring subtopics with focused re-study and re-test

Recite key formulas and definitions from memory in a single review sheet

Confirm logistics and reduce new material intake in the final 48 hours