HI, thanks for using healthcare magic If your job is sedentary then this would contribute to your weight gain. Weight loss can be achieved by diet changes if you are not able to exercise regularly. There are different diet plans available, the main ones are low fat/low calorie diet and low carbohydrate diet. There are meal plans for either of these available online so you can see which one would best suit you. It would need to be maintained consistently to be effective. I hope this helps