Please contact physiotherapist you need tips and good exercise

U need strengthening exercises n need to release ur tight muscles. Take healthy diet and increase intake of water and fiver

Chiropractic adjustment will help. Avoid Squatting- Avoid sitting Cross legged. Contrast Fomentation (Hot and Cold). Quadriceps strengthening exercises-

green tea twice a day after lunch n dinner walk fr atleast 30 mnts eating less n drink more avoid bakries n dairy food product drink 8 to 16 glass of water drink mostly hot water 1 lemon daily drink 2 glass of water b4 lunch n dinner eat green apple n citrus fruits chew food slowly use honey instead of sugar eat only wen hungry avoid artificial sweeteners avoid oily chinese high calorie food use olive oil eat beans n fresh fruits avoid packed food drink tonned n double tonned milk drink loki juice once a day further u wnna perfect diet cntc me

Time Schedules of eating is most important for reducing weight.                                                                   Get up by 5-6 a.m. & Sleep by 10-30 p.m.                          Breakfast at 8 a.m. Fruits+ Salad only. May include Kheera, Kakdi, Cabbage, Sprouts Moong, mothh wd lemon, black salt, Cornflakes wd double toned milk. Dalia wd same type milk. Green tea wd little honey twice daily.                                                                            Stop taking sugar, & Sweets, & Ghee ,Butter. Stop all junk food, fried items, bakery items, Maida made items. Follow straight rule, more of fruits+ vegetables, least of Cereals. Take lemon +Mint water twice daily. Take one lemon daily. No Rice & Potatoes, Arbi. Take curd of toned/cow milk. No spicey food. Stop Bananas.       Lunch time be : 11a.m.--12-30 p.m.                                    Eat only when hungry. Eat only as much U feel like eating.                                                                                   Two Chapati in lunch. One Chapati in dinner.                       Evening green tea 3--4 p.m.                                                  Dinner time must be between 6 p.m.to 6-30 p.m. Walk 2 kms after breakfast & after dinner, & early morning.

You need to consult a proper dietecian and fitness expert for the same. To control obesity all your stats are important to give you a proper medical advice.

Before anything you need to get your knee rehabilitated as proper movement and strengthening is needed for your knee to make you walk and run without any issues. That would take somewhere around 3-6months. Then you can be focussed on aerobic activities for your obesity. A nutritionist would be a better option for advice  on diet.