Overweight and knee is suffering

[eatsleepread]

Hi. I've changed my username for this, as I am actually ashamed of myself.
I am a single mum of 4 who works full-time, in a demanding role with vulnerable children. I am in my mid-forties.
I am very overweight, and also unfit. Food is a bit of a crux for me in life. I eat too much, and often the wrong things. I've always had a troublesome relationship to food, dating back to childhood. I don't drink, smoke or do drugs. Food is my only vice (says she, like it's nothing ).

I have recently returned to work full-time, and the effects of my weight/diet are much more obvious than they were in lockdown at home. My energy levels are low. Every day I come home from work, I need a nap. I'm exhausted. I should add that my children are all older, so the nap doesn't impact them.
What is concerning me most, is that my left knee is starting to twinge. It's letting me know that it's not happy on pretty much a constant basis. It's not in agony, but does gently ache, particularly when I bend it back (towards my bottom). It feels clicky at times too. I generally feel very stiff in my bottom half, particularly when I stand up after sitting. I walk fine, but am aware that there's a slight unnatural gait because of my knee (I tend not to want to bend it too much). I am not great at keeping my fluid intake up, which I'm guessing doesn't help.
I am so scared. I am worried that my knee will give way completely. I am so very, very embarrassed about this.
Obviously losing weight is a priority. I'm not an idiot and I know that this is almost certainly all my own fault. The years of self-neglect are catching up on me. I take responsibility for that.
However I am a good person, both as a mother and in the valuable job that I do. I deserve a chance to put things right.
Food is a source of pleasure and distraction in my life. Too much so. I am scared of limiting my intake, and hence the enjoyment, but am more scared of damaging my knee further.

Losing weight will take a while. In the meantime, is there anything I can do to help with my knee/general stiffness/lack of energy? Maybe a vitamin supplement I can take? Just for peace of mind, and to make me feel better while the big changes are taking place.

To those who've never had weight problems and have a healthy relationship with food, believe me I know that I must sound rather pathetic. But I would love in particular to hear from those who have been/are going through similar, as well as the medically competent who can comment on my knee!

As always, thanks in advance for any support and advice you may have to offer.

Can I also suggest perhaps going to see a podiatrist. Getting supportive insoles can correct an over pronation that the extra weight can cause which can also put additional stress on your knees.

Glucosamine and chondroitin supplement for joints and flexibility.

Short low-impact exercise routines on YouTube. Get an exercise bike. Minimise carbs

You might see if you can get into a water aerobics class, aquafit or something similar. It's an ideal way to get some good exercise if you are heavy, it's easy on the joints and you feel buoyant which is enjoyable in itself, but is great for strength and also burns more calories than you might think.

I know a lot of people will say diet is more important for weight loss, but I think it's important to keep an eye on health as the goal rather than just weight loss. And you will feel better if you are more active.

I'm waiting for a partial knee replacement and meniscus repair, so my knee is pretty shot. However, the pain is noticeably less now that I've lost 20lbs. I've basically cut out one meal a day, by having breakast later and dinner earlier, and lockdown has reduced my alcohol intake because I'm not having "social" drinks.

The exercises I was given to help it are really easy: it's just lying flat with your leg straight and lifting it slowly, just a foot or so. I was told to start off with doing 2 sets of 10 lifts, 3 times a day, building up to 3 sets of 25.

It definitely helped.

Good luck with the weight loss, and I hope it sorts the knee problem.

I am in my fifties and too heavy. I started with knee pain a few months ago. It was starting to get very painful. Four weeks ago, I began daily exercise of just twenty minutes per day. I either walk or use a cross trainer. My knee pain has just about gone. I don't think I have lost much weight, but I feel so much better. It's amazing what just a small amount of exercise can do!