Role Of Diet And Nutrition In Weight Control?

I am 38 years old and I work in a private bank. My job is a sitting job and I work for 8 hours daily. Recently I have put on a lot of weight which is causing me a lot of problems. My collegues have started cracking jokes on me. I want all this to change. I want to control my weight through diet and nutrition only. I dont have time for exercises so I need to know the role of diet and nutrition in weight control?

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