First of all, this is not a quick and easy solution. One method would be to get into your firewall and have a block all applications, except Internet explorer. Of course, that means you will not get any updates or e-mail until you change the setting in the firewall back to normal.
Another approach, rather drastic, is to simply disconnect your modem from the telephone line until you're ready to use it.
Also, you did not specify how you are monitoring your network usage. Are you using a tool such as provided by Microsoft?
http://www.sysprobs.com/monitor-network-traffic-windows-7-microsoft-network-monitor-34You may find you have some unwanted programs running in the background and getting up some of your bandwidth. It is quite likely some of these programs are completely unwanted and unneeded programs that may be using your computer for something you did not intend. In other words, some kind of spyware or malware that is abusing your computer.
Do you regularly make virus scans with tools such as the MalwareBytes free scanner?