At your height & weight and being a little sloppy you don't have much muscle yet. As already mentioned, it's hard to accomplish 2 goals at once.
To tone and lose weight first, run a mile 6 days a week, and do 4 sets each of situps, crunches, leg raises and vertical leg raises. Keep increasing the reps and trying to lower the time for the mile-you should be running after a week, not jogging. The ab work can be done before or after running.
Diet: I like the new version of the Atkins Diet, which involves lowering your carbs. Very good for serious weight loss over 1-3 months. Try this or some of the others-you have to experiment to see which works, which also means one that you'll be motivated to stay on. Weight Watchers seems to be popular and effective for many.
Do those two things first, then once in better shape get on to a good weight lifting program. To increase protein intake, find a good economy-sized protein powder, mix into liquid and drink between, not with, meals. If you want to do resistance exercises in the meantime, do 4 sets each of chins and pushups-keep increasing the reps.
On all sets, max. 1 minute rest.
None of this will work unless you're serious about changing the diet AND do daily cardio..