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NEW YORK (MONEY Magazine) - These days the classic New Year's get-healthy resolution -- shed those extra 10 pounds, kick the nicotine habit, dust off the old gym membership card -- has been joined by a new one: Lower those out-of-pocket health-care costs.

In this case, one action plan will help you reach both goals, since adopting healthier habits throughout the year should automatically trim your medical bills as well.

A classic mistake and a sure path to failure for all get-healthy resolutions: setting the initial bar too high. Instead of pledging to, say, hit the gym every day or lose 25 pounds this year, commit to a few relatively minor changes and build from there. Examples:

Drink light Switch from whole milk to skim in your morning cereal or midday latte. Your savings: 100 calories a pop.

Take it straight Or give up the fancy brews as a matter of habit. A grande Mocha Frappuccino at Starbucks contains 290 calories; the same-size version of its Americano coffee has only 15.

Step up Boost the number of steps you take -- pace while you're on the phone; use the stairs, not the elevator; park farther from your office. The goal: 10,000 steps a day.

Puff less Eliminate your afterdinner cigarette for two weeks, then cut one more smoke a day the following two weeks and so on.

To keep their own health costs down, a growing number of companies are offering new benefits to help keep their workers out of the doctor's office. So check with your human-resources department to find out what free health help might be available to you. Some possibilities:

Free checkups Nearly half of large employers now offer free health-risk assessments to head off potential medical problems.

Behavior modification programs About 30% also sponsor weight-loss classes, quit-smoking clinics and similar programs.

Fitness discounts A growing number of big companies provide discounts on sports and gym equipment, spas, fitness classes and similar activities that promote a healthier lifestyle.

Financial incentives Signing up for healthy-behavior programs may qualify you for a modest cash bonus (typically $100 or less) or for lower premium contributions and co-payments on your health plan.

Once you've dropped the pounds and kicked the nicotine habit, try reapplying for life insurance. Healthy people routinely pay lower premiums:

For example, a 45-year-old healthy man can expect to pay $650 to $750 a year for a $500,000, 20-year term policy vs. an outlay of $2,500 to $2,700 for a 45-year-old smoker who is overweight.