I need a exercise routine for losing weight and a food routine as well. I can exercise but I don't know how or what to do
If you have an injury don't exercise until you get better, otherwise it can only get worse. But that doesn't mean you cannot lose weight, just eat healthy. When I say healthy, I mean don't eat junk food, sweets, drink sodas and alcohol. Get rid of all that and you will see a big difference soon.
Good luck 😉