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SYMPTOM: A big belly

Be on the lookout for: Weight gain around the middle (rather than on hips or legs), particularly if you develop a waist-to-hip ratio greater than 0.9. (To determine your ratio, measure your waist below your ribs and your hips at their greatest circumference; divide the first number by the second number.) A good rule of thumb is your pants size: A 40-inch waist or larger is reason to be concerned, says Bonhomme.

Why: All body fat isn't created equal. Although excess weight is never a good sign, carrying extra weight around the abdomen (what's sometimes called male-pattern obesity) is worse than in other areas. “Those who have an imbalanced proportion between their waist and hips seem to be at higher risk of metabolic syndrome,” says Geovanni Espinosa, ND, Lac, director of the Integrative Urological Center at New York University Medical Center. “That puts them at increased risk of type 2 diabetes, heart problems, and even prostate cancer.” The primary risk factors for metabolic syndrome are abdominal obesity and insulin resistance, the body's inability to use insulin it releases in response to food.

How to prevent it: Reevaluate your diet, for starters. A United States Agricultural Research Service study found that people who consumed 2.5 or more servings of whole grains a day were half as likely to have metabolic syndrome than those who ate less than one serving a day. On the other hand, a nine-year National Institutes of Health study recently found that people who regularly ate refined grains, red meat, fried foods, and processed meats like hot dogs and hamburgers elevated their metabolic syndrome risk. Surprisingly, despite having few or zero calories, diet soda is also a risk factor. So opt for whole-grain meals featuring brown rice, oatmeal, and 100 percent whole-grain breads whenever possible.

It's also smart to get moving, because low physical activity also increases risk for metabolic syndrome. Aerobic activities that strengthen abdominal muscles and burn lots of calories, such as jogging, bicycling, swimming, and using rowing machines, can help drop those pounds around the waist.

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