allowing feelings vs resisting


Hi, I am having a bit of a struggle figuring out if I am allowing feelings or if I am actually resisting. What thoughts should be going through my head when I am allowing feelings as opposed to the thoughts that would be going through my head when I am simply white knuckling it and resisting. I understand and really like the beach ball analogy but I need to have a thought pattern to turn to when I find myself around food that is giving me urges and temptation.
Thank you