I am by no means an expert or anything close to one, but here are my opinions. First, start off small and slowly build up the intensity. Lift some weights. Muscle will help raise your resting metabolic rate. Even if you can't make it to the gym or only have 20 minutes to do something, still use that time to do something. Pushups, situps, etc.
https://www.YouTube.com/watch?v=sSby1UUhyts
In regards to your diet, if you eat unhealthy food, slowly start cutting that food out of your diet (after a while you will forget all about them (sort of) ). I think the easiest place to start is by cutting out pop (that is if you drink it). Make sure you get enough to eat every day.
My left knee hurts sometimes as well and I've found that rest and taking shorter strides while running seems to help. If that doesn't do the trick, maybe stick with fast walking at the moment.
With that I will leave you with a link and a quote:
I used to do these when I was starting out and still do them sometimes. Only 8 minutes long
"Exercise is king and diet is queen; put them together and you've got an empire." --Jack LaLanne
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