Weight Loss Cheat Sheet 2026

The 30 highest-yield Weight Loss facts, distilled from real exam questions. Print it, save it as a PDF, or study it here — free, no sign-up.

1. Which type of dietary fat is most associated with increased abdominal fat storage and cardiovascular disease risk? → Trans fat
2. Which type of beverage is strongly discouraged after bariatric surgery because it can stretch the stomach pouch? → Carbonated beverages
3. Which cognitive-behavioral strategy is most effective for identifying and changing negative thought patterns that lead to overeating? → Cognitive restructuring
4. What does 'Basal Metabolic Rate' (BMR) represent in the context of weight management? → The minimum calories needed to sustain basic body functions at rest
5. What is 'self-monitoring' in behavioral weight loss programs and why is it effective? → Tracking food intake, activity, and weight regularly to maintain awareness
6. Which of the following is NOT a standard requirement before qualifying for bariatric surgery? → Minimum age of 30 years
7. What is the primary reason walking is often recommended as a starting exercise for overweight individuals in the US? → It is low-impact, accessible, and sustainable long-term
8. Which bariatric procedure is considered fully reversible? → Adjustable gastric band
9. True/False: I've come to terms with the notion that in order to succeed, I must make long-term, not short-term, modifications to my diet and exercise routine. → True
10. Which psychological phenomenon causes people to underestimate how many calories they consume when portions are large? → Unit bias and portion size distortion
11. Which activity has the lowest impact on joints while still providing significant cardiovascular and calorie-burning benefits for overweight individuals? → Swimming or water aerobics
12. What does the glycemic index (GI) measure in relation to weight loss? → How quickly a food raises blood sugar
13. What is the primary purpose of the psychological evaluation required before bariatric surgery? → To assess mental health, readiness, and identify potential barriers to success
14. False or True. Never eat a meal after 8 o'clock in the evening if you want to lose weight or keep it off. → False
15. Which hormone produced by the pancreas plays a central role in regulating fat storage and is elevated in response to carbohydrate-rich meals? → Insulin
16. What minimum percentage of body weight loss is considered clinically significant for improving obesity-related health conditions? → 5–10%
17. Which dietary pattern is characterized by high intake of fruits, vegetables, whole grains, legumes, and olive oil, and is associated with sustained weight loss? → Mediterranean diet
18. What is the minimum BMI that qualifies a patient for bariatric surgery without any obesity-related comorbidities? → 40 or higher
19. What BMI threshold typically qualifies a patient for bariatric surgery evaluation in the United States? → BMI ≥ 35 with comorbidities or BMI ≥ 40
20. I've given a lot of attention to how I behave when it comes to eating and exercising. → True
21. What is the primary mechanism by which Roux-en-Y gastric bypass promotes weight loss? → Both restriction and malabsorption
22. Which vitamin deficiency is commonly associated with obesity and metabolic dysfunction in the US population? → Vitamin D
23. When does weight regain typically begin for bariatric surgery patients? → Around 18–24 months after surgery
24. What is 'body image dissatisfaction' and how can it negatively affect weight loss programs? → A negative perception of one's body that can lead to disordered eating
25. What is a common sign of overtraining that can hinder weight loss progress? → Persistent fatigue and increased injury risk
26. Which sleep-related factor is strongly linked to increased appetite and weight gain in US adults? → Sleeping fewer than 7 hours per night
27. Which FDA-approved medication class works by mimicking GLP-1 hormone to reduce appetite and is used for chronic weight management? → GLP-1 receptor agonists (e.g., semaglutide)
28. Which type of exercise is most effective for burning calories during a session and improving cardiovascular fitness? → Aerobic/cardio exercise
29. Why is rest and recovery critical in a weight loss exercise program? → Recovery allows muscles to rebuild and prevents burnout and injury
30. Which term describes the plateau in weight loss that occurs when the body adapts to a reduced-calorie intake and exercise routine? → Adaptive thermogenesis