Well, your picture has to be either a gif or a jpeg.
If you have Windows 2000 or XP, load up your picture in MS Paint, go to the File menu, and click 'Save As'. When the 'Save As' dialog box comes up, change the 'Save as type' dropdown box to 'JPEG', and change the filename so that it ends in '.jpg'.
In Windows 95 and 98, MS Paint doesn't let you save your image as a jpeg or gif. So, if you have 95 or 98, you'll have to download an image editor of some kind. Any one will do, and the steps will be the same as I described above.
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