Ignore your friend. He's being dramatic and not very helpful. Weight loss is only 10% exercise, 90% diet. Plus if you did that, you'd probably be so sore and hungry the next day that the whole process would be pointless.
Sometime we are too generous with our food. We track it but we don't measure very accurately. So watch out for that. I use a kitchen scale on just about everything I eat, I even have a little tiny one that fits in my purse! Lol
This is will sound counter productive, but taking a couple days off and eating at maintenance level calories rather than your usual deficit will often kick start you out of a plateau. With your stats you should be able to eat around 1900 calorie per day without gaining. Maybe have 2-3 days where you eat that much. Have a treat or two, but don't go hog wild. If I've been restricting a lot, then I go have pizza one night, I usually drop 3lbs the next day. This could be just me, but it may be worth a try if you are really stuck.
Also, I'm a huge proponent of strength training. Not only is a a great workout, but it builds muscle so that your body naturally burns more calories even when you are just sitting around. But it has to be real strength training. "Toning" with 3lb dumbells aren't going to do much except take up your time.
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