Open the image file in Adobe Photoshop.
   
Select your image file.
   

Open your image file.

 

   
Go to Image, then Mode.  Make sure 8 Bits/Channel is selected.  You cannot save a 16 Bits/Channel file as a JPG.
   
If possible, crop your picture.  The ideal size is 300 pixels in Width by 225 pixels in Height.  Press the Rectangular Marquee Tool.
   
Images in Horizontal plane, should be cut on the sides a little bit (as demonstrated on the left).  Images in Vertical plane, should be cut on the top and bottom as much as possible.  (Note, the vertical pictures, in the best case, should end up with a Width of slightly less then 200 after the Height is changed to 225.  This is explained in more detail later.)
   
Go to Image and press Crop.  (Note this image was actually not cropped for this demonstration).
   
Go to Image, then select Image Size... .
   
If the picture is in a horizontal plane, only change the Width to 300 PIXELS (not percent).  If the picture is in a vertical plane, only change the Height to 225 PIXELS (not percent).  In other words, the image size should be as close as possible to 300 pixels in Width by 225 pixels in Height.  IN ANY CASE, IT IS MORE IMPORTANT TO MAKE SURE THAT THE HEIGHT IS AS CLOSE AS POSSIBLE TO 225 PIXELSYou may crop the image again, as necessary to achieve the ideal size. (Also note that Constrain Proportions must be selected when changing image size).
   
Press OK and your image size is reduced.
   
Go to File, then select Save As....
   
Select the location where you want to save the file.  Input the number of available space under File Name.  Select JPEG Format.  Press Save.
   
Under Image Options select 12; Maximum for the Quality, such that the arrow will point to large file.  Press OK.