8-10 KGS loss  weight  u require. Surely can help. Have small and frequent meals.

Hello,  joints pain could be for many reason so kindly visit an orthopedic doctor and get assessed. As per your height and weight you seems to be approx 10 kg over weight. 1. For that you can consume low fat and high fiber diet which comprises of more of whole grain, vegetable and fruits, sprouts. 2. For bone strengthening you should also include low fat milk and it's products like curd and low fat paneer. 3. Also include good amount of protien for muscle build up, foods like sprouts, fish,  eggs,  chicken, milk. 4. Go for non weight bearing exercise for weight loss like cycling, swimming.