I've evolved the following method which helps avoid the need for three hands, and can even be done on the move!
Stand with back to any wind and camera around neck
Get new lens from bag and place securely between right upper arm (just above elbow) and your body, with rear cap to the front. This makes "new" lens accessible but leaves both hands free to remove "old" lens. Practice with something not valuable but similar size and weight if you are unsure about this (a jar of jam maybe).
Turn camera off and tilt it down, then use left hand to press lens release button and right hand to unscrew lens, but don't remove it from in front of the lens mount for the moment, just keep holding it in place with the right hand.
Use left hand to uncrew rear cover from new lens, and screw it onto the back of the old lens while still keeping it in front of the mount to minimise the chance of dust entering.
Finally take new lens from under your arm with the left hand and quickly move it onto the mount at the same time as you move the old lens out of the way. I find I can then use the heel of my right hand (still holding the old lens) to brace the camera while I lock in the new lens.
This method means I don't have to put anything down or even take my shoulder bag off, so can be done anywhere, and even while moving.
I generally have my shoulder bag on the right side so this provides a chance of catching the lens in the bag should it slip from under my arm, though this has never happened to me.
This method is much more complicated to describe than it is to do, and with a bit of practice is both quick and easy, while minimising opportunities for dust entering the camera.
Fred