Get away from the scales and use your clothes as a guide. If you're weight training, you're building muscle which means the scales won't necessarily move but your clothes will become looser as you lean out. Remember, muscle is denser than fat, so it takes up less room.
HIIT isn't so great once you're post menopause, you need to concentrate on weights and LISS - low impact steady state exercise, so swimming, lots of walking etc. HIIT and other cardio can actually raise cortisol levels which means weight won't shift. Btw, if you're weight training, you don't need HIIT anyway as weight training, particularly heavy weight training such as dead lifts will raise your heart rate in exactly the same way as cardio. However, it will keep it raised for longer, plus muscle burns fat.
Also, and perhaps most importantly, weight loss is 80% diet, 20% exercise. Sleep and water are super important too. By your own admission, you don't drink enough water. Fix this. Now.
Read Next Level which breaks down why the perimenopause/menopause/post menopause body has difficulty losing weight.
Consider intermittent fasting or dropping to two meals a day - we grossly over estimate how much we need to eat as we age, even using TDE. Also, vegetables grown below ground turn are more carb heavy, so eat more that are grown above ground such as leafy greens. Dairy can inhibit weight loss too. Post menopause, the hormones in our gut levels are different and this can affect how we digest food, another thing covered in Next Level.
I have been in your shoes and can assure it you will get there, you just need to tweak diet and exercise, and most importantly, stop weighing yourself. Use your clothes as a guide, you will see a difference.