To resize using paint you have to go to Image then Stretch/Skew in the top 2 boxes Horizontal and Vertical change the percentage amouts to the number that will give you the right size.
See this pic
Replace the 100 in both boxes with 34 and it will give you a screenshot of 218x164 which will be acceptable for uploading with a download submission.
This information is based on a screenshot that is originally 800x600 for larger resolution screenshots 1024 x 768 etc you will have to experiment with the percentage numbers to get it to the acceptable size of 220x185. This may take a few tries.
I have answerewd your question and will now close this to keep the thread clean so thers can also make use of the information provided.
:closed