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How do I see what on my computer is using so much internet?

On average my computer uses 1Mb of our internet, and that basically all we have making the internet very slow for others. How do I fix that?

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Unless your computer is connected to the internet when you're not using it ... which it shouldn't be ... you should *know* what is taking so much data. Are you playing an online game?

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No, no gaming or other. I just usually internet surf. I have no Idea what uses up so much internet. I'm afraid a virus is on my computer using the internet. I found this problems a few weeks ago when I was download some software from CNET. I looked at the download speed and it was downloading 1kb per second, and no one was on the internet but me and I had shut all tabs and just left the download on. I even checked the background programs but found nothing that could use internet like that.
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Turn it off..

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I just usually internet surf. I have no Idea what uses up so much internet. I'm afraid a virus is on my computer using the internet. I found this problems a few weeks ago when I was downloading some software from CNET. I looked at the download speed and it was downloading 1kb per second, and no one was on the internet but me and I had shut all tabs and just left the download on. I even checked the background programs but found nothing that could use internet like that. I want it to run fine when I'm on it to. I used AVG and it didn't find no viruses, please help.
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process monitor from sysinternals is very handy for tracing resource usage.

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