HT1689 how do i swap my sim from an i phone to a new i phone but keep all my numbers

Can anyone tell me how to keep all my numbers etc from old i phone to new, the old phone has not been updated as in the past it has lost everything so i havent dared do it again !

Nothing is stored on the sim. 
http://support.apple.com/kb/HT1766  backup your old phone and then restore your new phone to that backup.

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