How best to lose weight (for weight class in sports) when already slim and...

[Indigo Spectre]

...following a diet? I am a female Judo athlete and have started to compete again and am looking to compete at a more professional level. Judo competitions go by weight classes (much like wrestling), and I am 2 lbs. over the cut-off from one weight class to the next. The weight classes span 20 lbs. per weight class, so needless to say I do not want to weigh in at the lowest end of my weight class and fight people almost 20 lbs. bigger than I.
My question is how to lose about 5-10 lbs. by March 1st. safely and without losing muscle. I already follow a strict maintenance diet of reduced sugar, plenty of fresh fruits and veggies, lean meats, and whole grains; and about a 50% carb, 35% protein, 15% fat ratio. I also like to stay under 1800 calories per day.
I run about 6-8 miles a day and practice Judo intensely for 1 1/2 hrs. 2-3 times a week (I also work retail management full-time, so I'm walking/twisting/lifting/etc. 8 hrs. a day).
I am 5'7" and weigh 141 lbs. right now (but lean at 16% body fat...I'm very muscular), so I don't think losing 5-10 pounds is unrealistic, but I also don't want to lose muscle.

Added note: I've lost weight before by eating 1500 calories a day and increasing my running mileage, but I also had headaches throughout the day and was fatigued (lack of caloric intake, maybe?). However, I've also lost 5 lbs. over the holidays and I won't deny that I indulged in good holiday food...
I guess I'm just confused as to what my caloric intake should be if I want to maintain muscle but lose the 5-10 pounds and keep it off.
Thanks to any nutritionists/sports experts/athletes who "weigh" in on the matter (sorry, had to use the pun)!

 

[vickyyadav]

A registered dietitian (R.D.) can help you whether you need a few nutritional pointers or you want a complete diet overhaul. To be an R.D. one must have a college degree in dietetics, as well as clinical experience, and must be certified by the American Dietetic Association. Many R.D.s are well versed in sports nutrition, but they often also specialize in such areas as diabetes, weight loss, or heart health.

In one or more sessions with an R.D., you should be provided with eating plans and specific food guidelines tailored to your dietary needs. Some dietitians may even join you in the grocery store to teach you how to shop for optimal health.

To find a dietitian in your area, go to eatright.org. Call a few dietitians and discuss their rates (which can range from $75 to $250 per hour), as well as their views on eating, foods, and supplements. I suggest you avoid dietitians who push supplements over food. Also be wary of "food cops" who exclude food groups or pit good foods against bad foods.