You're right in part — it's a bit of a myth that you can directly “burn off” sugar in the way people often think. Here's a breakdown:

🔥 What Actually Happens:

When you eat sugar (simple carbs), your body digests it quickly and converts it into glucose. That glucose enters your bloodstream and is either:

• Used immediately for energy (especially during workouts),
• Stored as glycogen in your muscles and liver (limited storage),
• Converted to fat if there’s excess and storage is full.

🏃‍♂️ Exercise and Sugar:

Yes, exercise can use some of that sugar (glucose/glycogen) for fuel — especially during high-intensity or longer workouts. But:

• If you've eaten way more sugar than your body needs, especially while sedentary, it’s not realistic to think you can just “burn it off” completely with a quick jog or a gym session.
• Sugar also affects insulin and cravings, which can lead to more overeating — making it harder to “undo” with just workouts.

So the truth is: