Don't know if I ask for advices or moral support. How do I lose weight while injured?

5’6’’, 195lb, 31 of BMI but 88cm waist.

I’m commited to losing weight since a couple years now. I took nutrition courses, I sticked to some fads from time to time (hello-goodbye Paleo diet), but mostly I tried to gain control and pleasure from a more healthy lifestyle. I subscribed to a gym 4min from my home last autumn, and loved going it. Cardio make me feel energized. But since December, I developed an injury to both knees, unrelated to my training (still in evaluation with a physician, we don’t know what it is but it present like if it’s some kind of genetic default working under it). Since January I’m forced to be so sedentary that I feel tired and depressed. I can’t be standing up more than 10 minutes, I have difficulty walking and can’t do any workout that strain my knees (no squat, jumping, no weight while standing) or any kind of sport except swimming (no bike, not even kayak...). I’m embarrassed to go to a pool, but I suppose I will do it regardless because zero cardio is killing me. The only pool where I can go is related to my work, and I don’t really want to be in my swimsuit with coworkers.

I was so commited losing my weight that now I’m really discouraged. I can keep up with my calorie intake, but I don’t have any result now and it’s discouraging. Did someone else had to be in the same situation as me? Did you succeeded? Have you some work-out or references for me? Good words? Something?

For nutrition, I eat mostly healthy (whole grain, lean proteins, fruits & vegetables), but I’m somewhat a gastronomer, so I have to keep a room for some homemade delights or restaurant, otherwise it would not last long. I use the Loseit app and I succeed to keep balance, between 1500cal and 1800cal (Lose It make me a budget of 1888cal, and my baseline daily calorie intake without a losing weight goal is around 2200cal). Most of the time, I eat around 130g of carbs, 50g of protein (but I learned yesterday that I rather eat around 70lb of proteins), and around 60g of fat. I'm tempted to restrain myself more around 1500cal than my budget of 1800cal, but I know that if I start to be hungry or I feel to much restricted, the depressing stade of the other aspect of my present life situation will give me cravings to compensate my emotions.

Thanks for your time.