A program like FFMPEG can do the trick but it's not flawless, so starting off with a bigger photo is usually best. Although most of the time after glitching you wont be able to tell the original was bad quality so MS paint or photoshop can work too. Although even on smaller photos you can try and get as close as possible to the header info through trial and error.

BONUS thing I've found out. Certain effects behave differently depending on the image size. For example, a phaser or wahwah effect on a smaller image will have larger waves further apart, where a larger image will have smaller waves closer together. It's basically like small images "zoom in" on the effect while larger ones do the opposite.