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Hi John,
The best option is to export your finished image from PI as a JPG or PNG, then use a program to then scale down that image to a smaller resolution and lower quality factor.
I use either 'Preview' (built in to macOS) or the excellent 'GraphicConvertor' (about $65, shareware) to then scale down and watermark my images.
If you're using Windows, unfortunately I don't know what pre-installed program you can use - you could always try installing GIMP and see if that works for you. On a Linux machine, you have GIMP, as well as the command-line driven 'ImageMagick' tools, and I'm certain there are many others.
Once you get them to about 400kB, the forum software can take over and chop them down to it's 200kB limit.
Cheers,
V.
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