Orthopedics Questions? Ask an Orthopedist for Answers ASAP
Swimming is an excellent exercise for those with low back pain. Our weight submerged is only about 10% of what it is on dry land so one can burn a lot of calories with much less wear and tear on the spine. That said, you need to work with a physical therapist who specializes in aquatic therapy for low back pain. You wouldn't want to do any exercises that added stress to the spine as it could make the stenosis worse.
Weight loss, like weight gain, is incremental. You should set a series of realistic goals, rather than one large, unattainable one. So for example you should set a goal of 150# ***** the end of the year. This is attainable and will encourage you should you meet it. Then, you can reassess how you feel and how easy (or difficult) it was to get there. You might then want to shoot for 145# ***** reassess.
You could do it on your own, of course. Keep in mind that the average woman needs to eat about 2000 calories per day to maintain, and 1500 calories per day to lose one pound of weight per week, on average. So you might be able to lose 8# ***** the next 2 months, getting down to about 152#. If you go below 1500 calories per day you run some risk of malnutrition. Most women will lose weight faster on a 1200 calorie diet, but this is really the lowest you can go while still getting all the nutrients you need.