The 5pm programme is ideal if you enjoy a larger evening meal, eat out a few times a week, or like to graze your way through your evenings.  Never again will your twilight treats get in the way of your weight loss. On the 5pm plan, you will still lose weight whilst enjoying your evenings.


If you like to graze your way through your evenings, nipping to the fridge and the treat cupboard between ad breaks, then the 5pm plan is the one for you. You will no longer ruin your weight loss success by the evening munchies, as we apply a calculation so you can enjoy a good fridge forage come 8pm!

foody fun

You still enjoy great tasting filling food during the daylight hours, but we stack your calories up towards the end of the day, giving you some scope for some foody fun later on. Perfect if you like a nice evening meal with your partner, a few snacks whilst watching TV, a glass of wine, or you eat out frequently during the week.

lifelong weight loss

You will learn how to manage your weight long term, in a way that fits your lifestyle. By understanding that you can eat a little bit less during the day, to allow for a splurge in the evening, practically guarantees that you will hit your weight loss goals.

simple success

You don’t have to give up the things you enjoy most, meals out and night time treats, meaning that you have the best chance of success. By not making huge sacrifices to your lifestyle, you will stick at this forever this time, it won’t feel like a diet and you will experience the weight loss that you dream of.

Mark Sloan

General Practitioner

Inspirational, uncomplicated and fun

I have lost weight and for the first time in many years I have attained a healthy body mass index. I am happy with the way I look.

Rick and Rachel are inspirational, they have created a challenging but fun and supportive environment that empowers people to make pretty amazing life changes.

There is no deliberate complication of the message as with other weight loss organisations, if you do what they say then the weight comes off. Simple.



crunch the numbers

Head across to Flatten the Curve and learn what your calorie targets are for before 5pm, and most importantly what you have to treat yourself with after 5pm! You should stick to this calorie allowance each day to get the best results. You will be amazed at how much extra food and drink you can enjoy in the evenings… and still lose weight!


get inspiration

Plan your meals and snacks to fit in with your daily calorie targets. It helps to plan ahead so that you can shop according to your plan, ensuring you have the right foods in the cupboards and the best chance of success. If you need a little inspiration, search our recipe database and meal ideas or ask our vibrant, positive and motivational Be Strong community for ideas.


track everything

Track your food and drink in your ‘Meal Tracker’, to ensure you stay on top of your calories, making sure that you can enjoy those evening treats AND still hit your weight loss goals. Experience an increase in self-confidence and believe that you can actually do this!


share success

Monitor progress in your ‘Weight Tracker’, and feel your confidence and motivation increase week on week. Share your success with and get support from the Be Strong Community in the Flatten the Curve Platform and our Facebook group.

The new you starts today !

Here’s what people are saying about 5PM

Read how our members lost weight and still enjoyed restriction free evenings.

Sid Makinson

Sound Engineer

Finding Be Strong has changed my life

As a result of putting the advice given in to practice, I am fitter than I have ever been, the lightest I have ever been and I look forward to exercise in a way I never thought I would.

Be Strong is all inclusive, the advice is simple to follow, and the science works.

Everything is explained in easy, down-to-earth, normal terminology and the atmosphere is very friendly, really positive and welcoming.
If you want to change a few things in your life, give Be Strong a try.

If I can make a few positive changes and have a huge impact on my future, then so can you!

Tracie Wilson


Queen of Dieting

I hold my hands up to being the Queen of diets – I’ve tried them all! From Slimming World to Slimfast, I’ve been there. Be Strong makes sense – create a calorie deficit and you’ll lose weight, it’s a maintainable way to live! No fads! No quick fix! Just strategies to live your life and enjoy the food you eat!

I can’t thank Rick and Rachel enough for their understanding, support and advice on my weight loss journey – I’ve a long way to go but I know that Be Strong will get me to where I want to be.

I can’t recommend this Be Strong enough!

Debbie Hurtley

Civil Servant

Knowledgeable, supportive and available

I cannot stress enough or sing their praises high enough.

Rick and Rachel are literally life changers, they are knowledgeable about losing weight and getting fitter, but they are more than that, they are empathetic, supportive and always available if you need more support, as I often do.

Not sure if 5PM is right for you?

Restart is NOT for everyone, and truth be told we’d prefer to help you figure out if it’s not right for you NOW, rather than waste your time. So, let’s cut to the chase...

Who 5PM IS for

  • Receptive people
    Those who have tried to lose weight and lead a healthy lifestyle before, but haven't yet succeeded.
  • Investors
    You understand that lifelong lifestyle transformation takes place gradually, over the remainder of your life. You're not in a rush anymore and have stopped following the fads. 
  • Action takers
    You aren't just going to watch a few films, read all of our programmes and never implement them. Weekender provides the tools, learning and resources - but you still need to do the work!

Who 5PM is NOT for

  • Idealists
    You think you can stretch the programme boundaries and carry on more or less as normal. You will have to realise that with any reward, there's usually some form of sacrifice.
  • Miracle hunters
    People looking for a lose weight quick solution - if you think Weekender is going to make you lighter overnight, it's not the right choice for you!
  • Idea chasers
    If you’re constantly chasing the next idea and never getting anything off the ground, this isn’t a fit for you. Weekender takes commitment and focus
  • Shortcut takers
    Anyone looking for a miracle solution or not willing to dedicate time to the Weekender programme. New lifestyles take time and effort to develop and manage.


If you regularly get an attack of the night time munchies, you love to sit down and have a proper evening meal with the family, or you eat out most evenings with friends and family, then 5pm is absolutely the one for you. By following the 5pm programme, you will still be able to live your life the way you want to, and achieve the weight loss results you long for. You will feel super-confident with the support of the Be Strong community and you will gain the tools and techniques to make this a lasting life-long change.

Get Instant Access to Be Strong!

monthly digital membership

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  • £10 Joining fee
  • Transition Meal Plan
  • 5pm Programme
  • Weekender Programme
  • Meal Tracker
  • Weight Tracker
  • Additional Programmes
  • Exercise Films
  • Recipes
  • Private Facebook Group
  • Community Forums
  • No contract or tie in - one click cancellation
monthly group membership

Recurring payment - cancel anytime in just 1 click of your mouse

Hassle-free 30 day money back guarantee




  • Unlimited Classes - click to view class times and locations
  • No Joining Fee
  • Transition Meal Plan
  • 5pm Programme
  • Weekender Programme
  • Meal Tracker
  • Weight Tracker
  • Additional Programmes
  • Exercise Films
  • Recipes
  • Private Facebook Group
  • Community Forums
  • No contract or tie in - one click cancellation

30 Day No Questions Asked Money Back Guarantee

When you sign up at Be Strong, you are fully protected by our 100% Satisfaction Guarantee. If you don't feel like you've received value and you decide you want to cancel any time within the next 30 days, just let us know and we'll send you a prompt refund. No hassles, headaches or hoops to jump through.

We're confident that you'll love your Be Strong subscription, and we won't make you beg or invoke any silly rules or conditions - if you're not satisfied within your first 30 days then we'll refund you without any fuss.

Our own success is down to the 5PM programme

“We both really struggled in the evenings and it was always the biggest barrier for lots of our friends too. We lost a combined weight of over 16 stones on our very own 5PM programme.”

Rick & Rachel