CICO, bro. As long as you're eating less calories than you're burning you should be able to lose weight. Healthier food is better because it's more filling so it's easier to eat less, but you could theoretically lose weight eating nothing but McDonald's as long as you're consuming less calories than you burn.. Sodium may make you retain some water weight but as long as you're staying hydrated it shouldn't be a huge issue. Are you tracking your calorie intake? It's easy to eat more than you think you are if you're not tracking. That's especially true if you're less active, shorter, or weigh less to begin with because all of those things lower your BMR.