Hey everyone my names Elliot and this is my first post here on these forums. When I started to get serious about fitness and being healthy I was 225 lbs and 6 ft 2 in. After about 18 months I got down to about 180 and I'm 6 3 now. I've been at 180 and 6 3 for about a year now and my progress is way slower than when I started. My goals are to stay around 180 but to make my body-fat percentage below 10. When I checked my electronic scale my body-fat was 16.8 %. My exercise includes running 20 to 30 minutes 5 or 6 times a week and lifting weights about 2 or 3 times a week. For running I would usually only do timed runs but I have just the week switched to doing 3 timed runs and 3 hiit run days. For weights I lift at home and use 2 45 dumbbells for dumbbell chest press and rows for my back. I also just bought a pullup bar and I am going to implement that into my routine as well. As far as my diet goes Im a vegetarian I eat allot of bean/tofu burgers mainly as well and alot of fruits. What can I do to speed up my progress? Thank you for reading my post and I look forward to your feedback.

Change your running plan to all HIIT. Do it 7 days a week if you want (although probably shouldn't). Also be sure to always do HIIT after lifting if doing both in the same day.

Keep doing your lifting 2-3 days a week. You need to implement lunges and squats into your routine. The energy your thighs can burn is priceless and not doing a large amount of squats will leave you without real functional strength.

As for diet, just make sure you are keeping up your protein, and try to stay away from non-whole grains and simple sugars. Fruits and veggies are your best friend.