Have a really horrible internet connection currently, and whenever Windows Update and OneDrive starts downloading stuff, I can basically not do anything else because they’re hogging all my bandwidth.

BITS

1. Open Local Group Policy Editor.
2. Go to Computer Configuration / Administrative Templates / Network / Background Intelligent Transfer Service (BITS).
3. Enable Limit the maximum network bandwidth for BITS background transfers, and optionally adjust the rate and hours.
4. Reboot, possibly?

Source: SuperUser.com

QoS Policy

1. Open Local Group Policy Editor.
2. Go to User Configuration / Windows Settings / Policy-based QoS.
3. Right-click and hit Create new policy.
4. Set DSCP Value to 1 and/or Outbound Throttle Rate to something appropriate.
5. Set QoS policy to apply to applications with executable name onedrive.exe (or skydrive.exe, check your process list).
6. Reboot, possibly?

Source: Don’t remember…