Here's tip that can help weight control.
Eat dry instead of fresh bread rolls (ideally 2-3 days old) for breakfast. You can put vegetable spread or cream cheese on them if you like.
Cut the rolls into thin slices and chew each micro bite about 30-60 times until there is only liquid left. That's where the advantage of the dry bread rolls becomes apparent.
It's simply much easier to chew properly with dry than with fresh bread rolls. How long does it take to eat a roll like this?
If you're fast it will take between 20-25 minutes, but if you chew slowly it might take a bit longer. Another advantage? This helps control food intake because after one or maximum two bread rolls you will feel totally full & satisfied.