Why impossible to 'burn off' junk food and this is what to do instead

In today’s world, going overboard with food is all too easy. That extra slice of pizza or handful of fries often feels harmless, especially when paired with the thought, “I'll just work it off later.” But can you really burn off the effects of junk food that easily? A US doctor has challenged the popular notion that a gym session can offset the damage of a fast food binge.

How your body processes food

Dr. Elie Jarrouge, a board-certified internal medicine physician with over 80k Instagram followers, has explained why the idea of ‘burning off’ junk food oversimplifies the body’s complex response to nutrition.

“It’s a common belief that a trip to the gym can counteract a fast food binge, but this idea oversimplifies how our bodies process what we eat,” Dr. Jarrouge said. “While exercise is vital for building strength, boosting mental health, and contributing to overall physical well-being, it’s not a catch-all solution for poor dietary choices.”

Can you burn off that extra slice of pizza

Junk food, which is often used as an alternative to ultra-processed food, is high in sugars, unhealthy fats. These empty calories, does more than add to waistlines. “These foods can disrupt our metabolism and increase inflammation, leading to long-term health issues like heart disease, diabetes, and other chronic conditions. The temporary energy spikes and subsequent crashes also affect our body on a cellular level, contributing to a cycle of cravings and energy dips. Exercise does burn calories, and it can help regulate systems like blood sugar and blood pressure. However, it cannot completely undo the metabolic chaos that results from a poor diet,” the doctor said, in a post shared on Instagram.


He emphasized that the stress and inflammation caused by regular consumption of low-nutrient, high-calorie food demand a different kind of remedy - better eating habits.

What to do

Dr. Jarrouge stressed that in order to stay healthy, one has to focus on a ‘diet rich in protein and healthy fats but low in sugar, refined grains, and inflammatory ultra-processed food’. “ This approach not only fuels your body more effectively but also reduces inflammation and supports metabolic health, making your physical activities more beneficial. So next time you think about “burning off” that extra slice of pizza at the gym, remember that the best way to protect your health is not just through exercise, but by choosing what you eat more wisely,” he recommends.

The doctor adds, “The only way to stop that, is to stop eating the poison.”

What to eat? Focus on a balanced diet that is nutritious and high on vegetables, fruits and legumes. A Mediterranean diet, rich in foods such as seafood, fruit, and nuts is often considered the best diet for optimal health benefits.