Nobody likes dealing with slow internet. It makes streaming frustrating, gaming with friends nearly impossible, and those Zoom meetings you can't skip even harder to get through. If you've already run a speed test to check your upload and download numbers, the next step is to try a few quick fixes that might solve the problem.
Sometimes the issue isn't your router or your devices. Your internet service provider can intentionally slow down your connection. While throttling is technically against the rules, it still happens.
If you suspect your ISP is limiting your speed, one of the easiest solutions is to use a reliable VPN. But before you sign up, it helps to understand what internet throttling looks like and how to spot the signs that it's happening to you.
How can you tell if your ISP is actually throttling your speeds?
Before we discuss internet throttling and how to stop it, review this checklist of other factors that may be contributing to your slow speeds.
Start with these quick fixes:
If that doesn't work, consider:
If your equipment is already in top shape and your Wi-Fi setup is optimized, the next best solution may be upgrading to a faster speed tier, depending on how many heavy internet users are in the house. But if you've already run down the list of solutions and nothing is working, then the issue might be something your internet service provider is intentionally doing: bandwidth throttling.
Wait, isn't internet throttling illegal?
While technically considered an illegal practice, your ISP can still find ways to throttle your internet connection.
The FCC's ruling on net neutrality was thrown out in the 6th Circuit Court of Appeals, along with other rules about regulating the internet as a utility. That means, in some states, the practice might still technically be illegal. That said, ISPs can still get around that legal ruling pretty easily. For instance, throttling is technically still allowed if your internet plan has a data cap or your ISP's network is overloaded. Additionally, if your ISP gives notice about slowing your internet speeds, it can legally do so.
A proven way to avoid internet throttling is to use a virtual private network. Providers need to see your IP address to slow down your internet and a good VPN shields that identity. This comes with some limitations and downsides, which we'll discuss below.
Troubleshoot your slow internet connection
So your Wi-Fi is slow, and you think your service provider is throttling your connection.
Let's troubleshoot your internet connection first to absolutely rule out other possibilities: Restart your router properly, check that the router is centrally located in your home, reposition its antennas and double-check your network security. If your laggy internet is caused by your router being too weak to reach a particular room, you can spend as little as $15 on a Wi-Fi extender or invest in a high-functioning mesh network, which we recommend if you're trying to optimize coverage to the whole house. If you can get past the steep price tag, you may also invest in a good quality network switch to increase the bandwidth in your home.
If you've run through the laundry list and your Wi-Fi is still chugging slowly, move on to the next step.
Once you've ruled out any simple explanations for your Wi-Fi troubles, it's time to get a more in-depth measurement of your internet's health. There are several ways to do so.
By starting with a simple internet speed test through M-Lab or Ookla, you can check your connection and gauge whether your ISP provides consistent performance, no matter the content you're accessing. (Disclosure: Ookla is owned by the same parent company as CNET, Ziff Davis)
This measurement isn't perfect, but it's a good starting place.
Make sure you run the speed test at different hours of the day — that's a good way to gauge if your speeds are seriously affected during peak internet usage hours.
Additionally, try testing your internet connection while connected with an Ethernet cable. An Ethernet connection is almost always faster than Wi-Fi, so if your speeds are still pretty slow with an Ethernet connection, move on to the next step.
How fast is your internet connection? Here's an easy way to find out.
If you've researched your internet health and are still stumped, the next step is to start researching VPNs. CNET's top pick for the best VPN on the market is ExpressVPN due to its excellent privacy transparency, usability and consistently fast speeds.
If your internet provider is actually throttling your internet speeds, a VPN is one of the only ways to get around it. While your ISP can still throttle VPN traffic, the VPN will encrypt that traffic using different protocols. You may have to try out different VPNs to find one that works effectively.
There are many reasons to get a VPN and just as many factors to consider when settling for one, like security, price and server locations. Keep in mind that using a VPN will still slightly slow your speeds, but you may experience less congestion and slowdown overall while using one.
Compare your speed with the VPN
Next, test your internet speed again using a service like Fast.com or Speedtest.net.
Compare the results with the same test when your VPN is active.
Using any VPN will slow your speed considerably, so the speed tests should show a discrepancy, with the VPN-active speed being notably slower than the VPN-inactive speed.
But a VPN also hides the IP address that providers use to identify you so if your speed test with the VPN is faster than without the VPN, that may mean your ISP is targeting your IP address for throttling.
OK, this is the hard part because knowing where to start could be tricky. Even if you find out your provider is throttling your internet, there may not be much you can do. Many people in the US live in regions with ISP monopolies or duopolies, making finding a better provider difficult. But here are a few hopefully useful suggestions:
- If you do have options, consider switching to a better provider in your area. Not only will you potentially put speed throttling to rest but you may end up with faster speeds and a better deal. Check out our top picks for ISPs and high-speed ISPs in 2025.
- Use your VPN to maintain more consistent speeds. A VPN can't solve a bad connection or other reasons behind your slow service but it can mitigate throttling from unscrupulous ISPs.
- Call your provider and threaten to switch providers if they don't stop throttling your internet. This might seem old-fashioned and doesn't guarantee lasting results but some providers have responded positively to such tactics and you may be able to negotiate your way out of the throttling.
What's the bottom line on internet throttling?
It's never a complete guarantee that your ISP won't throttle your speeds down the line. If you've exhausted all the ways to improve your speeds and are still not noticing a significant change, we recommend switching to a different ISP available in your area. To learn more, check out our guide on the best internet providers near you.
Bandwidth throttling FAQs
What is bandwidth throttling and is it legal?
If you're noticing a long buffering time when trying to stream your favorite television show, you might be experiencing bandwidth throttling.
This happens when your ISP purposely slows down your internet speeds by controlling your bandwidth.
The FCC's ruling on net neutrality was thrown out in the 6th Circuit Court of Appeals recently, along with other rules about regulating the internet as a utility. That means that although in some states, the practice might still technically be illegal, it is legal in other states. Plus, ISPs can easily get around that legal ruling. For instance, throttling is technically still allowed if your internet plan has a data cap or your ISP's network is overloaded. Additionally, if your ISP gives prior notice about slowing your internet speeds, they can legally do so.
Why do ISPs throttle bandwidth?
There's no exact answer to why ISPs limit some people's connections and not others.
If a network is congested and you're using a lot of internet bandwidth, your provider might slow down your service to encourage you to pay for more data.
Or, if you have a data cap and notice a laggy connection, your ISP might be limiting your service when you're near the end of the cap. DSL, cable and fixed wireless connections are more susceptible to network congestion. If available, we recommend going with a fiber connection. Read our top picks for the best fiber internet providers of 2025. In addition, check out our list of the best providers with no data caps.
How can I check if my ISP is throttling my bandwidth?
If you've checked your internet speed through an Ethernet connection and your results haven't improved, you might want to check if your provider is to blame.
A simple connection speed test, like the one through Ookla or M-Lab, can show if your ISP is providing consistent performance no matter the content you're accessing.
How do I stop my ISP from throttling my bandwidth?
A VPN, or virtual private network, is a good solution to help combat internet throttling.
Since VPNs can hide your identity, your provider can’t use your IP address to slow down your connection, helping you maintain more constant speeds.
Besides using a VPN, consider switching to a new provider for faster speeds and, possibly, a better deal. Read CNET's top picks for the best VPNs of 2025.
