If you are eating white bread, try changing to a dense wholegrain bread like Vogels’ or Burgen.
White breads are fast digesting, where wholegrain breads are slow… keeping you ‘fuller for longer’.
If you really can’t give up the white bread, then look for high fibre or wholemeal options.
When making sandwiches avoid thick slices. Try to buy thin or sandwich thickness slices. Always remember to combine with protein-rich food e.g. egg, meat, canned fish.