I hear you. It's hard to have a doctor tell you the cold hard facts. Last year, my doctor said, "You should go on weight watchers." It stung! I am overweight for complicated reasons and don't want to use that program but it was clear that the doctor was "telling" me what to do, not having a concerned conversation.

For me, making small, steady changes makes the biggest difference. When I make a massive change to my diet and exercise habits, I can't sustain it. It takes about a month for each change to become a habit, they say--sometimes more.

I would say, follow the doctor's eating plan and slowly add more physical activity to your life. Do not weigh yourself very often, as that will stress you out! It can help too to track your moods--you will probably see a steady upward trend as you change your habits!

Let us know how you are doing.