OK I am 37 years old, 6ft tall, 184 lbs - I am very active and in resonable shape.

I am happy with my fitness levels and "in clothes" I have a good body shape but I have some upper body fat that is proving very difficult to ger rid of. My weight has come down from 210 lbs. I understand age is against me and hard work is required but I like having motivation goals and getting rid of my excess fat is a goal.

A very typical day is as follows:

For breakfast I have a yogurt.
I run 2.5 miles every morning.
I take vit C, Vit B and garlic suppliment.
Mid morning I eat a piece of fruit and a handful of nuts and seeds.
Lunch is soup or stew (lean meat and veg)
Mid afternoon I eat a tuna sandwich in wholemeal bread and piece of fruit.
Dinner is lean meat/chicken/fish and veg/salad.
If I feel hungry later I eat a banana.

I drink 2 to 3 pints of water a day
I also drink 4 mugs of coffee (addicted)
My alcohol consumption is red wine and about 1.5 bottles spread over Friday and saturday evening.

I keep my calories under 2000 per day and this includes all drinks.

I cardio train on a treadmill 3 times a week for 40 mins a time burning 500-600calories a session.

I have access to weights and bench but it would have to be in place of a treadmill session I also don't really know much about weight training routines, I have done some weights but it wasn't really to a routine although I did see some resonable results.

My main goal is to get a lean look then maybe think about putting some extra muscle on.

Just looking for some tips, advice etc.

Thanks

Willy

Maybe swapping yogurt for boiled eggs in a morning and adding a protein drink after I run on a morning?

I eat lean meat/fish/chicken at lunch and dinner and Tuna mid afternoon so I am getting protein there + nuts and seeds mid morning are also protein.

That sounds like a good idea. Also, in the morning, try to get a carb source (oatmeal, ezekiel bread, etc). Do you strength train? If you want to put on a bit of muscle you can start doing a full body workout.

If and when I get rid of this body fat I will start doing some weights to increase my muscle size, at the moment I just have 1 goal and want to optimize my efforts to achieve that goal.

Pardon my ignorance but how does Protein help fat loss?