I am 5'3, started at 190lbs and am now 172lbs. I've been dieting almost my whole life but it wasn't until 3 months ago I was actually able to see progress.
-start slow: I aimed at .5lbs per week and subtract 50 calories every two weeks, changing too much too fast can cause you to give up quickly
-make small changes: riced cauliflower, diet coke, light butter etc
- don't log your exercise: exercise is meant to be a celebration of what your body can do, not punishment for what you ate. Plus exercise calories can easily be overestimated
- eat dessert- I NEED my sweets. So I portion my cookies out into little baggies, one after lunch and one after dinner.. Knowing thats all I get helps me to slow down and enjoy them (sometimes I have a 3rd one too)
- Set non-weight goals: running a 5k, enrolling in a class, remodeling a room, practicing minimalism or self-care, anything that keeps you busy and excited