A good way to lose weight and keep the motivation

Allright, I'm tired of this. I keep saying "I'll do more exercises and eat better" but after few days I keep going back at the "usual" life of eating lot of junk and barely moving. (moving at work doesn't count IMO)
So, is there a good way to stay motivated for both eating healtier and doing exercises? I tried many diets, both from the web and from specialists, the but I didn't lost enough. I should lose around 30-40kg to be on my "perfect weight".

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thepreposterouspanda · 36-40, M

I did it by breaking the exercise up throughout the day. Rather than working out until I was exhausted, I'd get up and do 10 squats or push-ups, sit back down for an hour, and then get back up and do 10 more. Just started doing more reps as it became easier and it's been working pretty well!

Prodaki · 31-35, M

@thepreposterouspanda ok the squats are a no-go for me, I have an injury at the right knee so I can't do many movements with it (not for now at least, which is also why I want to lose weight)

thepreposterouspanda · 36-40, M

@Prodaki Oof, that's tough. Do you have access to dumb bells at all? Even just lifting those throughout the day could help. :)

I've got a load of health issues myself which was my motivation too. :3

Mrsbetweenfatandfit · 26-30, F

@Prodaki oh! Can you swim? My husband had knee surgery and swimming has been his most comfortable exercise

Prodaki · 31-35, M

@thepreposterouspanda I have a bench bought years ago, but the weight limit is only a few kg more than my actual weight so I'm scared to smash it. But I do have some weights to lift, a dumbbell and a barbell.

Prodaki · 31-35, M

@Mrsbetweenfatandfit nope, I can barely float 😂

Mrsbetweenfatandfit · 26-30, F

@Prodaki too bad have you spoken with any physician what may be good options for your particular injury

thepreposterouspanda · 36-40, M

@Prodaki I'd just do some seated lifting, as long as it wouldn't hurt your knee of course. :) I've got some dumbbells that I lift in addition to push-ups and such and it has definitely helped with the weight loss a lot!

Prodaki · 31-35, M

@Mrsbetweenfatandfit yeah, to improve the knee muscles I should do an exercise called "knee-to-elbow", she didn't suggested it presonally but said that I should do exerecises that makes me move the knees a lot

Prodaki · 31-35, M

@thepreposterouspanda I guess I'll try that, but still I need to keep the motivation without having it disappear in a couple of days (as it usually does)

Mrsbetweenfatandfit · 26-30, F

@Prodaki yeah my husband’s surgeon said he’d lose more mobility without using it as much as he can