i hurt my knee so i cannot move or put weight on m

This is the section we dedicated to control weight.

My recommendation is that you do the Yoga exercises you can on a chair. i.e.- spinal flex. And avoid the ones you can do yet, until your injury is better. Use your common sense.

Then food is the other area to pay attention. Eat more consciously. Manage the portions.  Eat more whole foods and less process foods, more vegetables, and grains. Nothing that you don’t know.

Blessings.