Software&Updates>Updates>Automatically check for updates>Never
For downloading files and programs through your browser all I can tell you is use a little willpower and just don't download anything until you have decent internet service.
Anything you download including updates will take time and use bandwidth hence you'll use more data. What you do with downloading large files is up to you not a script to keep you from doing it, just stop downloading or go to a local library and use their wifi.
This is a typical case of wanting your cake and eating it, too. EVERYTHING you do via your phone is consuming data: web browsing, email, text messaging, streaming music, podcasts, etc. Not just downloading files. Even system services will consume data. As has been suggested by others, the best way you can reduce your data consumption is through self-regulation. Or by turning off your cellular data capability on your phone. TANSTAAFFL.
You could set the connection to "metered". In Ubuntu MATE, it's under Network Connections → Edit → General. Apps might respect that setting and be more conservative with what they download.
For example, hypothetically, an email client might not sync a folder until manually ran, and images/attachments may not download automatically. If the app doesn't support this, you could manually turn off these settings to spare the bytes.
Turning off images in the web browser can save a lot too.
Depending on your phone, you might be able to set the metered setting for the mobile data too, if you haven't already.
Take it however you want. A lot folks here are trying to help you and you blow them off when you don't like the suggestions,that my friend is the very definition of negativity. When you run out of data the only person you'll have to blame is yourself.
Click on the WiFi icon in your indicator panel and select "Edit Connections" from the drop down list.
This will open the Network Connections dialog. Select the connection you want to meter by clicking on it.
In the bottom left corner of the dialog click on the settings icon (usually a gear). This will open the connection editing dialog as shown in lah7's post. Adjust the Metered connection setting as desired.