What to do if i have osteo arthritis does any one have any good exercises i can do. i need to lose weight?

See details: It depends on the areas involved by arthritis and the severity of the involvement. Low impact exercises help (swimming, cycling). The best exercise is to push yourself away from the dinner table. Limits carbs, control portion size, etc.

Calorie reduction: Losing weight is not just about exercising but calorie restriction is vital. Exercising does not increase weight loss without proper calorie balance. If recommend swimming or recumbent bicycling as non impact exercises. Find a physician to get a plan of action or a nutritionist who can help you figure out the best kinda of diet for you.

Weight loss: I don't agree with calorie restriction, as this is difficult to track and difficult to do. Read the book "why we get fat" by gary taubes and check out eatingacademy.Com. Peter attia does a nice job explaining why we get fat in his blog. Good luck!