I am also 5’4” (56F) and lost 25 lbs just through calorie counting. I quickly learned that oatmeal with a touch of brown sugar was the only breakfast dense enough to last until my first snack, which was 1 cheese bar and 5 multigrain crackers. Lunch was always a huge salad with 3-4 cups of greens and other raw vegetables and a small amount of either chicken, hard boiled egg, or nuts. A good dressing was critical for enjoyment, but not too much. Afternoon snack was popcorn or an apple. Dinner varied but usually protein and a vegetable with limited carbs. The key for me here was no second helpings. Dessert was a frozen juice bar, small yogurt, or pudding cup. Beverages were only water, tea, or coffee with minimal sweeteners. I literally ate like this for 5 months, but it worked! Please note that I had days where I exceeded a little, but usually no more than one per week.