Well, certainly, like everyone has been saying, eat right. I don’t suggest any fad diets, like atkins or south beach. Just eat healthy and control your portions. (Which, I know is WAY easier said than done.)
But since your question is mostly about exercise, I’ll answer that.
Try low-impact exercises like swimming. Swimming burns a ridiculously wonderful amount of calories, even if you only swim laps at a steady rate without sprinting. This should not hurt your knee too much, especially if you just swim freestyle. Also, just because you can’t run doesn’t mean that you can’t walk. Walking outside or on a treadmill at your own pace should help you lose weight. Buy an inexpensive pedometer (Seriously, do not blow 30 bucks on something like that.) and try to get your daily step count to be 10,000 or more steps daily.
Also, floor exercises and weight lifting (Though, no squats) could also help you lose weight, because new muscle burns fat even while you’re resting.
You might want to consult a doctor as well, because he might have resources for you. People with medical problems like hurt knees often get together to do the exercises that they can. A doctor or nutritionist can help you find an exercise regimen that is right for you, while helping you balance your caloric intake. Though, you say you eat healthy, which means you may not have any problem at all with calories.
Also, water aerobics might be a good way to get exercise without straining your knee.
Whatever you do, please exercise. If you just diet without exercise, you don’t only lose fat, you also lose muscle mass, which is not a good thing. Also, good luck!
Filed in: Aerobic Exercise » I am 163 lbs, would like to go down to 130 but i’ll be happy with 145 for now.?