Losing 20 pounds is achievable with steady, sustainable changes: a moderate calorie deficit, strength training to preserve muscle, sleep and stress management, and ongoing habits to prevent regain. Medical therapies can help but should be used with clinical guidance.
Use evidence-aligned habits - swap tempting foods, remove easy access, hydrate, manage stress and sleep, and move daily - to reduce cravings and support steady weight loss without extreme restriction.
Practical, low-risk ways to relieve common headaches at home, including sleep, eating, fresh air, deep breathing, hydration, massage, and gentle scalp stimulation - plus when to seek medical care and caution about frequent painkiller use.