To lose 1 pound of fat, you must create a 3,500-calorie deficit. The easiest way to do this is to decrease your caloric intake and increase your physical activity. By incorporating one or two of the following tips into your everyday life, you can lose 1 pound every week — and still eat most of your favorite foods.

1. Buy healthy frozen pizza varieties instead of takeout or delivery pizza. You'll save at least 100 calories and 15 grams of fat.

2. Try sorbet or light ice cream instead of the full-fat variety. Based on a 1-cup serving, you'll save yourself 100 calories, but still enjoy a refreshing treat.

3. If you feel that you must have a soda with your meal, only drink half of it. Or ask the server to add more ice than soda. Better still, let water be the drink of choice at mealtimes. Or, for that extra kick, try sparkling water with a wedge of lemon or lime. Cutting calories couldn't be simpler, or more refreshing! By simply substituting water for soda with lunch or dinner, you can eliminate 150 calories without batting an eye.

4. Instead of high-fat, high-calorie snacks like chips and cookies, try light (low salt) microwave popcorn. You'll avoid empty calories that are found in most snack foods and shave inches from your waistline.

5. Wine, beer and mixed drinks are high-calorie saboteurs. In addition to decreasing your inhibitions, they decrease your chances of successful weight loss. So, limit them and you'll avoid 200-300 needless calories.

6. Instead of totally eliminating sweets from your meal plan, allow yourself to enjoy one of your favorite low-calorie treats once a week. This will keep you from overeating due to deprivation, and could help eliminate a pound a week!

7. Plan ahead for the midday munchies by carrying fresh fruit or cutting up cucumbers and celery to take to work or play. Enjoy them with a mini-cup of cottage cheese or low-fat cheese slices for a tasty treat that's healthier than chips. Make sure you're getting some protein, carbs and good monounsaturated fats in your snacks. This will help you avoid uncontrollable cravings later. Whole wheat crackers with peanut butter or pita bread with hummus ... sound yummy? They are, and they save you 100-200 calories over candy bars and cookies.

8. By substituting fish for chicken or beef two to three times per week, you'll avoid storing an excess 300 calories. Fish, available in many varieties, can be prepared in a jiffy and provides you with omega-3 fatty acids, which are critical to proper nerve cell function and healthy skin.

9. Opt for baked french fries — instead of fried — and you'll save yourself about 150 calories. Bake them at home with low-fat cheddar cheese for a delicious treat that satisfies cravings.

10. Take the time to eat your food more slowly, and focus on savoring each bite. By slowing down, you could save yourself more than 100 calories per meal. That's because about 20 minutes after you start eating, the brain receives a signal from the stomach that tells you you're full. It's not a matter of quantity at all. So, chew your food slowly, stop eating before you're full, and you'll easily shed unwanted pounds.

Learn more about Dr. Pennington's approach to healthy weight loss here: