I’m no expert, but will share my experience. Of course, everybody is different.

Initially, I developed my own diet that I thought was nutritious, but carb and calorie conscious. I really stick with it, plus I do intermittent fasting. Nothing extreme, just not eating for part of the day. For me skipping lunch worked well, as I go to the gym at lunch. I have 1 cup decaf coffee in the afternoon, with a little whipped cream.

I also increased my activity.
I started walking on the treadmill gradually adding speed and distance (I pay attention to my injured knee and slow down if it hurts) ….did strength building exercises for core and arms. Then added more cardio with stairstepper and elliptical. Gradually, I could feel my body getting stronger and leaner. Went to PT once with my knee. It’s better.

I would encounter plateaus that were frustrating…still do. I met with a nutritionist, who told me my diet was pretty good, but we tweaked it and I saw results. She was the nutritionist at my endocrinologist’s office and she told me that she’s never seen anyone in her career of 34 years, lose that much weight on their own, outside of medical supervision or program. It made me feel really good.

I take supplements like D3 and B12 per my doctor’s orders, due to deficiencies I had BEFORE my weight loss.

I rely on friends and family for a lot of support and encouragement. My therapist helps too. I can’t describe how much better I feel physically and mentally! And, I’m never tired. I always have the energy to do whatever I want. I think I got tired of not living the life I wanted.

Yesterday, a man I’m dating, who is 10 years younger than me, were taking our oxygen levels on a meter…..his was was 97% and mine was 100%!

So, if you want to do it, it is possible. And…..it wasn’t that difficult. I’ve learned to love my healthy diet and do not feel deprived at all! I wish you all tne best. A knee injury can bring you down in many ways. Good luck.