Sometimes you'll see the size of the file is the same. So large will be the same size as the original. But if you actually choose large it will post where the original wouldn't for being too big.
With video I've found if I upload to instagram, and have it where that version is saved to your phone that will post.
There are several on line free services to alter the size of an image and change it's format. Or if you have just about any image processing program simply open the image then Save As .jpg reducing the size of the image until it is desired size. Even Microsloth Paint will resize images.
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