James: How can I lower my body fat?

Hello James: Thank you for the inspiring article. I am currently 15% fat and tryng to get to 10%. Due to a shoulder injurie working out is not an option for now so I keep fit by running 4 to 5 times a week. My diet is similar to yours less the meat but I do eat fish. But running and eating healthy alone is not quite enough and at 42 years of age my metabolism ain't what it used to be. Any tips on what to do or which other type of exercice I could try apart from running that could help me to achieve my goal? All the best Rogerio.