Read the original article first before checking out my comments on it, ok?: Twelve tips to speed up your metabolism and lose weight more easily - By O Globo
My “quick” thoughts (Dr. Icarus) on the article, in the light of orthomolecular medicine and related areas:
1 - Perfect. Extremely radical, misguided and sudden diets cause the body to go into constant hypoglycemia and increase cortisol. This results in (constant and growing) discomfort and an increasingly slow metabolism.
2 - Be careful with a very “restrictive” breakfast, as each person has their own specific daily needs. The ideal is to have proper nutritional support, preferably from a Functional Nutritionist. In general, never neglect the importance of a good breakfast, making sure it includes a good amount of quality protein.
3 - OK.
4 - Carbohydrates are not the enemy of any diet, as they are the main sources of energy for the human body. It is essential to consume the best quality carbohydrates, in the right way and at the right time. This also highlights the importance of good nutritional monitoring. A valuable tip is to minimize the consumption of sweet foods (because of the sugar) and give preference to “wholemeal” products.
5 - If you can't avoid it, only drink alcohol after eating. After all, a good glass of red wine, according to some studies, may even be beneficial for your health. In any case, it is essential to avoid abuse of any kind.
6 - Milk is not so necessary if your diet or adequate supplements manage to provide calcium (and other important minerals) in satisfactory quantities. Even so, recent studies indicate that its moderate consumption, by people who are not sensitive to lactose and milk proteins, can bring several benefits, including improvements in sleep and even weight loss.
7 - It's important to be careful with “sensitive stomachs”, which can certainly resent the consumption of chili peppers. After all, the capsaicin present in this food doesn't work on its own.
8 - Lift weights within your limits, under the guidance of a competent physical education teacher. Excessive activity can cause injuries, as well as loss of muscle and bone mass.
9 - The original article does not have this number.
10 - Remember to eat properly, both before and after exercise.
11 - Today, it is widely recognized that there are 12 main healthy lifestyle habits (https://icaro.med.br/en/15habits/) that everyone should adopt and maintain. Among them, there are 5 considered “more than fundamental” (water consumption, eating every 3 hours, daily fiber intake and regular physical exercise), and adequate sleep is one of these essential elements. If you don't sleep well, your body and mind can't recover properly for the next day, which can gradually lead to excessive wear and tear, exhaustion and illness.
12 - Let's take note of an uncomfortable truth: prolonged stress leads the body to exhaustion and slows down the metabolism as a measure of protection and self-preservation. For this reason, breaks in life are essential to “de-stress”, even for a few minutes every day. After all, even a machine needs to be turned off when it's overheated so that it can cool down a bit, otherwise it could fail, couldn't it?
As is clear from the article and the comments, it is possible to speed up your metabolism naturally. All it takes is planning, common sense, determination and proper guidance. The results are undoubtedly worth it: improved health, quality of life, well-being, increased muscle mass and reduced fat, especially in unwanted areas.
Good habits for everyone!
Português do Brasil 
English 