Studies has shown that counting calories is more effecting than exercise when trying to lose weight. The counter-argument tends to be that one can’t count calories for the rest of their life and I agree with that. It takes time and is boring to track calories every time you’re having a meal.
What you need to know is that calorie counting is just a phase in your weight loss to make you aware of your bad habits and not something you should do, each and every day, for the rest of your life.
People are creatures of habit and the lunch you had yesterday is probably the same you’ve had several times in your life already. That’s why it’s enough to count calories for just 2-3 weeks before you can make a rough estimation of how many calories a lunch contains and how much more you can eat that day.
Your breakfast is a good example of this. We tend to have the same breakfast year after year. By dedicating a morning to counting the calories in your breakfast you will not only find out how many calories you eat each morning but also make it possible to replace some of the most calorie dense products to leaner ones and thereby save a bunch of calories every day.
A radical change would be to replace white bread with oatmeal but smaller changes such as going for whole wheat bread or changing your beverage to water might give huge results without any sacrifice.