Eat three meals until you are not hungry, and occasionally have a normal appetite one day a week. Just eat until you are not hungry. You can't always eat less or not, which will reduce metabolism, and the important thing to lose weight is to improve metabolism. The food is light, the oil is corn oil, the meat is fish, the fat is low, the fruits and vegetables are well matched, and one or two fruits are good for a meal. You can change ordinary rice into brown rice. If you don't have this condition, you can eat more other miscellaneous grains, such as beans and corn. After 20-30 minutes, eat protein and simple carbohydrates, eggs and bananas. You can eat it after eight o'clock and eat it after exercise. Especially if you do a lot of aerobic exercise, you will lose muscle. Muscle is very helpful for reducing fat, and its main function is to improve basal metabolism. The main purpose of weight loss exercise is to improve basal metabolism. Mainly to control the calorie intake in one day. That's the point.
To protect your knees, you can use elliptical machines and swimming instead of treadmills in the gym. Squatting also has a certain pressure on the knees, but only in moderation. In drinking water, drinking about half a cup every 20 minutes and supplementing enough water will help to reduce fat. Finally, after the exercise, you should do stretching exercise. You didn't elaborate on the specific exercise. Give me a plan. Attached are the whole body plan and freehand plan of the gym, as well as some graphic and video tutorial materials to facilitate learning movements.