Cite this Response
Alice! Health Promotion. "Am I undereating and overexercising?." Go Ask Alice!, Columbia University, 11 Nov. 2026, https://goaskalice.columbia.edu/answered-questions/am-i-undereating-and-overexercising. Accessed 12, Nov. 2026.
Alice! Health Promotion. (2026, November 11). Am I undereating and overexercising?. Go Ask Alice!, https://goaskalice.columbia.edu/answered-questions/am-i-undereating-and-overexercising.
Dear Alice,
I am very concerned about my eating and exercise habits. I'm a first-year, and since I got here last fall, I've lost about 35 pounds. I've been exercising almost obsessively and eating a rigid, low-fat diet. I try to eat about 2000 calories a day, but still feel hungry a lot (especially in the morning) and still seem to be losing weight at the rate of about a pound a week. I'm 6'0" tall and weigh 133 lbs. right now; my family and friends are all worried and although I keep telling them I'm not sick, I wonder if I am. I've seen a nutritionist in Health Services; she gave me some advice about good nutrition and what I should be eating, and I've been trying to follow her guidelines, but it's gotten very hard for me to know what is a "normal" diet. Am I anorexic? If I am, what can I do to help myself? I know I could never go to counseling; I'm too independent. Can you give me any advice?
— Teetering on the Brink
Dear Teetering on the Brink,
Starting college is a major life transition that can affect your overall well-being. In your case, it seems like you’ve experienced appetite shifts, weight loss, and an increase in physical activity. Given these changes to your habits, along with concerns from your family and friends, it makes sense you’d want answers. While only a health care professional can diagnose you with an eating disorder or other health conditions, seeking support can be an important next step. Read on to learn more about balanced eating and exercise habits along with signs that may mean you could benefit from additional support
How do I know what the right amount of eating and exercising is?
The saying “listen to your body” is certainly true, but it can take time and practice to understand what it's telling you. So, where can you start? On average, college students assigned male at birth need about 2,300 calories, while those assigned female at birth need about 2,000. Of course, this can depend on factors like your age, activity level, and health conditions. It sounds like you got some tips from a nutritionist, and you can always consult the Nutrition 101 fact sheet for more information. Ultimately, it's best to consult with a registered dietitian to determine your specific dietary needs.
It’s also helpful to pay attention to other factors that may help you understand if you’re eating enough. Are you intentionally trying to lose weight? If so, losing one to two pounds a week can be normal. If not, it may mean you might need a little extra food. Hunger doesn’t always feel like a growling stomach. Other signs that may signal a need for more food include:
- Fatigue or feeling weak
- Having a headache or feeling lightheaded
- Not having energy
- Feeling irritable, grumpy, or anxious
Regarding physical activity, the World Health Organization (WHO) recommends that most people exercise their heart and muscles. For adults between the ages of 18 and 64, they recommend at least 150 minutes of moderate-intensity aerobic exercise and at least two days of strength training . These are general guidelines to support long-term well-being but may be modified if you have specific fitness goals.
What motivates your habits around food and exercise?
Exercising and eating well support your body’s functioning, but it’s also important to understand your motivations. Why do you exercise and eat a certain way? What thoughts, feelings, or beliefs are associated with your current habits? The best routine is the one you stick to, that adds to your quality of life, and that allows you to recover well so you can do the things you care about. How do you feel about your current habits, and how do they support your goals?
If you’re worried that you’re spending too much time thinking about food and exercise, it might be helpful to reframe your focus. You might consider reflecting on how your routines affect your mood, energy, and concentration instead. You could try strategies such as:
- Paying to attention to your hunger and eating based off satiety or using a hunger scale before and after meals
- Eating meals or exercising with others
- Staying hydrated to help regulate hunger cues and recover from physical activity
- Scheduling one dedicated rest day each week
What can you do if you’re worried about disordered eating?
You mentioned that you don’t want to speak with a mental health professional due to feeling independent.What feels different to you between consulting with a dietitian versus a mental health professional?
As you explore these feelings, it may be helpful to understand the scopes of different health care professionals. A registered dietitian can help people meet their nutritional needs from a wide range of medical and mental health conditions. A mental health professional can help you learn supportive strategies and coping skills to make behavioral changes stick.
If you’re worried about disordered eating like anorexia nervosa, mental health professionals are trained to diagnose and treat eating disorders and their underlying causes. They often work collaboratively with other health care professionals to support you. Anorexia nervosa has specific diagnostic criteria that would need to be confirmed by a mental health professional.
Seeking support from a mental health professional doesn’t mean giving up your independence. It can be an active decision to take care of your health and work toward building healthy eating and exercise habits.
Be well,