How a 22-Year-Old Lost 110 Pounds with Two Simple Lifestyle Changes

A 22-year-old woman has revealed the two key lifestyle changes that led to her dramatic 110-pound weight loss—without resorting to extreme diets or restrictions.

At her heaviest, Sara Conde weighed 235 pounds, with junk food making up most of her diet. Today, she proudly showcases her transformation, weighing in at 126 pounds and wearing a size 4-6.

A before-and-after video of Conde recently went viral on TikTok (@saraa_conde), amassing 4.3 million views. The clip begins with Conde at her starting weight, wearing a size 18-20 top, before transitioning to a recent shot of her working out on the StairMaster—an exercise she now incorporates into her routine three times a week.

A 4-Year Journey of Consistency
Conde, a paralegal from Ventura, California, shared her weight loss journey with Newsweek, emphasizing that her approach was simple but consistent:

Daily Exercise – Whether it was a 20-minute walk or a structured workout.
Calorie Deficit – Adjusting her diet to consume fewer calories than she burned.
According to dietary guidelines, the recommended calorie intake for women ranges from 1,600-2,400 calories per day, depending on factors such as physical activity and metabolism. Sustainable weight loss typically involves a daily calorie deficit of 400-1,000 calories, leading to a gradual loss of 0.5 to 1 kg per week.

Conde’s diet once consisted of large amounts of junk food—candy, ice cream, soda, and fast food. She always made room for dessert after meals, which contributed to her weight gain. However, instead of eliminating these treats completely, she practiced portion control and made healthier choices.

“I still enjoy candy, ice cream, and soda occasionally, but instead of eating an entire bag of candy, I have just a few pieces. I rarely drink soda, and when I do, it’s diet. If I eat fast food, I’ll opt for a hamburger instead of a full meal with fries, soda, and a shake,” Conde shared.

The Reality of Losing 110 Pounds
While her transformation has boosted her confidence, Conde is honest about the challenges that come with significant weight loss.

“Losing weight didn’t magically fix everything,” she admitted. “There are still insecurities and, honestly, new struggles—like dealing with loose skin or realizing that weight loss doesn’t automatically make you happy.”

Despite this, she remains proud of how far she has come.

“Physically, I feel stronger and healthier, but I do regret not focusing on muscle-building sooner. It’s been a journey, and I’m still figuring it all out.”

Conde’s story serves as inspiration for many, proving that sustainable weight loss is achievable through small, consistent changes rather than drastic diets.

How the StairMaster Aids in Weight Loss
One of Conde’s key exercises is the StairMaster, a cardio machine that mimics stair climbing. Newsweek consulted personal trainer Michael Betts, who has over 30 years of experience, to explain its benefits.

According to Betts, using the StairMaster can burn between 200-300 calories in just 30 minutes by engaging major muscle groups. The high-intensity movement elevates heart rate, enhances fat loss, and strengthens muscles—boosting metabolism even after a workout.

Betts, the director of U.K.-based fitness company TRAINFITNESS, explained why the StairMaster can be more effective than a treadmill:

Higher Calorie Burn – Burns 30% more calories than walking, creating a greater calorie deficit.
Greater Muscle Engagement – Works large muscles like glutes and hamstrings, increasing metabolism.
Afterburn Effect (EPOC) – Continues burning calories for hours post-workout.
Better Cardiovascular Impact – Keeps the heart rate in the fat-burning zone efficiently.
Faster Fat Loss – Produces better results in less time than treadmill walking.
Common StairMaster Mistakes
While the StairMaster is highly effective, Betts warns against common mistakes that can reduce its benefits:

Overusing the Handrail – Leaning too much on the rails shifts body weight away from the legs, reducing calorie burn by up to 40%.
Poor Posture – Slouching forward strains the lower back and minimizes muscle engagement. Instead, users should stand upright with an engaged core.
Lack of Workout Variation – Repeating the same routine can lead to diminishing results. Betts recommends incorporating intervals, resistance changes, and different stepping patterns for continued progress.
Conde’s journey highlights that weight loss isn’t about quick fixes—it’s about long-term, sustainable changes. Through mindful eating and consistent exercise, she has achieved a remarkable transformation, proving that small steps lead to big results.