Allowing urges in the moment

What is your advice for allowing urges in the moment? Intellectually, I understand how to allow them.

Lately, over the past few weeks, I have been answering my urges for foods off-protocol. It feels so automatic to answer my urges now. I forget in the moment that I have a choice and I end up overeating.

How can I remember to allow the urge instead of automatically just answering it the way I do now? It just feels inevitable that I answer urges and that I’m not going to be able to get back to the weight I was a month ago.