The simple answer is. You really can't. Id suggest you first start by reading this:
https://www.strongerbyscience.com/metabolic-adaptation/
It is worth noting that even maintenance calories are not a set number and more of range. Lets use an example to explain this. Lets say a persons current maintenance on average is about 2,500 cals per day. Their range actually be between 2,300-2,700. This is because of factors such a NEAT (none exercise thermogenesis), which is the major one at this point. If you eat more or less one day you may spontaneously move or less as a result to maintain a balanced caloric output to intake ratio. This is more genetic then anything so you can't change it really but you can accept it and not get frustrated. Some people have much more adaptive mechanisms such as spontaneous movement to overfeeding and they will have a much wider maintenance range as a result. In some metabolic ward research they have seen some peoples metabolic rate adjust to turn a 1,000 cal overfeeding into maintenance due to things such as increases in NEAT.
Now due to this variance in metabolic response to over and underfeeding we can see that some will need to really drop cals to lose weight and really increase cals to gain weight. If you are one of these people then weight loss can be challenging due to lack of cals but maintaining weight loss is easier and massing can be fun due to the food amounts required. A blessing and a curse.
Lets use our example again, say that person was maintaining their weight on 2,700 cals per day on average (the top end of their range) and they decide to cut 500 cals a day as is typically suggested to lose about 1lbs per week on average. Well their metabolism may adjust over a few weeks and now their maintenance is only 2,300 and they are only in a 100 cals per day deficit. Now weight loss is stalled, these people should not get frustrated, they just need to monitor their response to caloric intakes and accept what changes need to be made to achieve their goals.
Now that we understand the concept of the variability of one's metabolic rate, lets discuss another big factor of metabolic adaptation, that is how efficiently our mitochondria will derive ATP from food. As we diet, our body will become more efficient of generating ATP from food and less calories will be loosely generated into heat (thermogenesis). This is the way for the body to resist weight loss, evolutionarily this is advantageous but not for us in our first worlds. Many report feeling colder as they diet and hotter as they mass, this is why. So as we diet, our body will get better at converting cals into ATP and not heat, this also happens to how many cals we burn from exercise. A session that burns 500 cals at the beginning of a diet may only burn 300 cals at the end due to this adaptation (these numbers are examples). This is also thought to be the reason we seem to have a slower metabolism as we age. Our body tries to become more efficient to reduce oxidative stress thus less spontaneous movement and less cals burned through movement.
There is some limited research that:
1) Diet breaks or refeeds may help prevent decreases in spontaneous movement and metabolic efficiency. Examples that research supports are 2 weeks dieting and 2 weeks maintenance and at least 2-3 days of refeeding in a row (the research used a 11:3 ratio in days).
https://suppversity.blogspot.com/2017/09/cyclic-dieting-22-onoff-drops-123-vs.html
https://www.ergo-log.com/strict-weight-loss-diet-works-better-if-you-bend-the-rules-occasionally.html
2) Nicotine, Caffeine/Ephedrine, and EGCG may help with prevent metabolic efficiency, in that order in terms of potency:
https://suppversity.blogspot.com/2017/03/role-of-muscle-and-cns-in-diet-induced.html
3) 7-keto-DHEA has some short term research indicating it may help prevent metabolic efficiency as well:
https://www.ncbi.nlm.nih.gov/pubmed/17418559
4) Increasing leptin sensitivity if needed. You can read about leptin in the article I linked first. CRP can bind to leptin and prevent it from entering the brain, so if your CRP-HS levels are high then bringing them down can help.
5) Try to plan more walking and other super low grade activity as your spontaneous movement declines:
https://suppversity.blogspot.com/2014/11/high-energy-flux-new-determinant-of.html
6) Make sure your are in a good state metabolically before starting to lose weight. This means either be massing or at the top end of your maintenance range before starting to ensure that both spontaneous movement is at its highest and metabolic efficiency is at its lowest, leptin is at its highest, active thyroid hormones are at their highest, ect. Relative energy deficiency (REDS) is a real thing for both men and women:
https://www.trainingpeaks.com/blog/the-risks-of-relative-energy-deficiency-in-sports/
Edit Note: There is one more aspect I did not address and it is worth stating. It is below:
7) Ensure your training load from all sources such as resistance exercise and aerobic is manageable. It one were to push past their systemic maximum recoverable volume of total exercise capacity then they can enter a state of overreaching and with time overtraining. It is not advised that one try to excessively exercise their way into a deficit. It is advised one stay relatively active as pointed out in point 5 as to allow them to eat more food while dieting which imparts some benefits on hormones that regulate muscle maintenance and satiety. The problem with doing to much exercise that we are unable to recover from is that this can lead to a decrease in total T3, free T3, and an increase in reverse T3 (rT3). T3 is our most active thyroid hormone and its isomer rT3 has not biological activity other then binding to the T3 receptors in place of T3 to slow down our metabolism. This is a way the body can try to prevent catabolism. This lower T3 activity and higher rT3 can lead to hypothyroidism at the tissue level. Also high rT3 and low T3 activity is associated with poor muscle function and strength output. T3 is also a key hormone for building muscle tissue and maintaining it when in an optimal range. T3s main metabolite is the active T2 that also drives our metabolism and can serve to convert back into T3. Use resistance training to help maintain and build muscle while dieting, not to burn calories. Use aerobic training to improve health and to allow yourself to eat some more food for the benefits already discussed, not to drive a bigger deficit. Aerobic training to drive a bigger deficit may have to be used if nearing the end of contest prep, which does not apply to most of us just trying to get leaner and look good. Overreaching and overtraining can lead to decreased leptin levels regarding of fat cell changes, constantly high cortisol levels or very low cortisol levels, and chronically elevated cytokine levels or Nf-kB expression and all of this inhibits the conversion of T4 to T3 and pushes it toward rT3. Korean ginseng may help with this thyroid hormone profile due to its adaptogenic effects. While not studied as directly as Korean ginseng, ashwagondha may also be of benefit to offset the cortisol drive suppression of T4 to T3 conversion:
https://suppversity.blogspot.com/2013/06/overtraining-undereating-self-inflicted.html
https://www.ncbi.nlm.nih.gov/pubmed/12734791
https://www.ncbi.nlm.nih.gov/pubmed/16175490
https://www.ncbi.nlm.nih.gov/pubmed/16175498
https://www.ncbi.nlm.nih.gov/pubmed/12215961
https://www.karger.com/Article/FullText/497141
https://custommedicine.com.au/health-articles/reverse-t3-dominance/
https://www.ncbi.nlm.nih.gov/pubmed/28829155
https://link.springer.com/article/10.1007/BF02973143
8) Do not excessively cut cals back as this can lead to similar thyroid profile as outlined in point 7. Training, if not overreaching or overtraining, on top of a low energy influx via diet can cause the body to also decrease T3 activity and increase rT3 to put the brakes on catabolism. A deficit of 400-500 cals per day on average may be best overall when it comes to maintaining thyroid function while exercising:
https://suppversity.blogspot.com/2014/10/thyroid-issues-low-energy-intake.html
https://suppversity.blogspot.com/2012/02/biggest-winners-lose-their-weight.html