Percent Body Fat - PBF

The body fat estimates from a scale aren't very accurate. They can be distorted by things like hydration level, whether you've just worked out, who knows what else (somebody, probably, but not me). If you lose weight, it'll be mostly fat.

If you were to lose pounds, but stay at the same body fat percent (assuming there were a way to measure it accurately), you've still lost pounds of fat. (25% of 160 is a bigger number than 25% of 150, y'know?).

If you want to maximize your odds of losing mostly fat:
* Don't lose weight too rapidly
* Get exercise, especially strength exercise
* Get overall good nutrition, especially but not exclusively adequate protein

Also, if we lose a meaningful amount of weight, we probably want some of that loss to be other than fat. For example, at around 2/3 the weight I once was, I'd look pretty weird if I still had the same blood volume, right?

You don't have to focus on pounds. You can use progress photos, measurements, fit of clothes, etc. There are better ways to measure body fat (short of autopsy) than the scales, but they tend to be expensive and harder to access; and they have an error range as well.