How to minimize adaptive thermogenesis:
Eat a decent quantity of protein (about 30% of total calories).
Don't have a reeruned deficit. Go to a
TDEE calculator and calculate your TDEE for a sedentary couch potato version of yourself (age, weight, height). Choose a calorie level about 300 calories under that TDEE. Use exercise as a bonus deficit but don't eat back your calories.
Eat above TDEE for one day a week (lower the calories on the other 6 days to account for it) or take a diet break where you eat at TDEE for a week. Do this every 8 -12 weeks depending on fatness level.
Suck it up and go through it. It sucks but your body will adapt eventually.
Don't go dangerously low in weight.